Children under the age of 18 should never attempt to determine their true 1-RM.You should always have a competent instructor spotting each lift to failure.You should be thoroughly warmed up before attempting to lift to failure.you were unable to lift another repetition. The One Rep Max Calculator below estimates your 1-RM based on a number of repetitions you lift. In other words, if you can lift 60kg for 10 repetitions and no more, you should be able to lift about 80kg for a single repetition. One Rep Max can be in any exercise, for example a dead lift. For example, your 10 repetition maximum (the amount of weight you can lift 10 times and no more) is typically about 75% of your 1-RM. One Rep Max is the maximum weight an individual can lift in one single repetition. So as you can imagine this isnвЂ™t always practical and can be quite time consuming.ДЄn alternative is to estimate your 1_RM by lifting a lighter weight for more repetitions. You also have to allow for complete recovery between attempts (5 minutes plus). It goes without saying that you must have someone competent spotting each of your lifts. The previous weight is classed as your 1-RM. You continue adding small increments of weight until you cannot perform a single repetition. You then add the smallest amount of weight possible and attempt another lift. that you will able to lift for 1-2 repetitions). When prescribing the amount of weight to use for a strength training program, coaches often use percentages of 1-RM.ДЇor example, if your 1-RM for the bench press is 100kg (220lbs), bench pressing 70% of your 1-RM equates to a weight of 70kg (154lbs).Д®ssentially, you choose a weight you estimate is slightly less than your 1-RM (i.e. It simply refers to the maximum amount of weight you can lift once, and only once, for a particular exercise. One repetition maximum (1-RM) is used by strength coaches to determine the intensity of a resistance training program.

1 rep max calculator