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Estimating Your One Rep Maximum
Formula
Your one-rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. Knowing your 1RM is essential for programming training percentages and tracking strength progress.
Rather than testing a true max (which carries injury risk), you can estimate 1RM from a submaximal set using formulas like Epley or Brzycki, which are accurate for sets of 2-10 reps.
Common use cases:
- Programming training percentages
- Tracking strength progress
- Setting lifting goals
Frequently Asked Questions
Maria Gonzalez
Registered Dietitian, RD, MPH
Maria is a Registered Dietitian with a Master's in Public Health. She focuses on evidence-based nutrition assessment tools including BMI, calorie calculations, and body composition analysis.
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