The maximum weight you can lift for a single repetition with proper form, used to measure and program strength training.
FULL EXPLANATION
One Rep Max (1RM) is the heaviest weight you can successfully lift for one complete repetition of an exercise with proper form. It's the gold standard for measuring absolute strength and is used to calculate training percentages.
Direct 1RM testing involves progressively heavier attempts until failure. Estimated 1RM can be calculated from submaximal lifts using various formulas (like Epley or Brzycki). Both methods are useful for programming training intensity.
WHY IT MATTERS
Knowing your 1RM allows precise training prescription using percentages, ensures progressive overload, and provides a benchmark for measuring strength progress over time.
HOW TO IMPROVE
Increase 1RM through progressive overload, proper periodization, adequate recovery, nutrition (especially protein), and specific heavy strength training phases.
NORMAL RANGES
Highly individual and exercise-specific. Common benchmarks for recreational lifters: bodyweight bench press, 1.5x bodyweight squat, 2x bodyweight deadlift.
RELATED TERMS
Training Volume
The total amount of work performed in training, typically calculated as sets x reps x weight.
Supercompensation
The training principle where fitness improves above baseline during recovery from training stress.
Rate of Perceived Exertion
A subjective scale used to rate how hard exercise feels, from very light to maximum effort.
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