1RM testing

What method do you recommend for determining 1RM?

[Greg Everett]

Depending on the individual in question, different methods may be appropriate. The most accurate is to actually work up to the heaviest single rep you can. If this is contraindicated for any reason, 1RMs can be estimated based on loading used for multiple reps.

To determine an actual 1RM lift, make sure you're recovered from any prior training and properly warmed up. Some specific warm-up activity will be helpful, but keep the volume very low to prevent overtaxing. Start with a load you know you can lift once, and lift it once. Based on how it feels, add weight and perform another single after 3-5 minutes of rest. Repeat this process until you reach what appears to be your maximum effort. Try to make big enough jumps between sets that you can reach your 1RM in 5 sets or less to prevent limiting fatigue.

To estimate the 1RM based on a multiple rep load, there are charts available that are fairly consistent among sources. Here are a few numbers you can use:

1 rep = 100%
5 reps = 87%
10 reps = 75%
15 reps = 65%

Remember, these multiple reps are for a single set; that is, 10RM is as much as you can do for only a single set. Don't use rep numbers from multiple sets.

[Ben Kaminski]

Hi Greg,

That is an interesting conversion table for 1RM, do you recall off the top of your head what sources it's from?

Thanks,

Ben K

[Greg Everett]

nsca cscs textbook i believe. it's comparable to others i've seen. but its accuracy varies a lot depending on the movement in question in my experience.

[Ken Urakawa]

Level of experience with the movement makes a big difference, too. I think expert performers tend to be closer to the mark on the % estimates.

[Steve Shafley]

I just take a heavy single until I get close.

A "training" 1 RM is going to be hard, but not so I'd avoid it.