1 RM

1 RM calculatorThe 1 RM calculator allows you to calculate your maximal strength in a given exercise based on the number of repetitions you can can perform with a submaximal load.

Instructions:
1. Pick a weight you can maximally lift 1-12 times.
2. Lift the weight for as many repetitions possible and enter weight and number of repetitions.
3. The top panel shows the estimated RM-values. 1 RM is the maximal weight you can lift 1 time. 2 RM is the maximal weight that can be lifted 2 times, etc.

1 RM
2 RM
3 RM
4 RM
5 RM
6 RM
8 RM
10 RM
12 RM
15 RM
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
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lbs
00.0
00.0
00.0
00.0
00.0
00.0
00.0
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00.0
00.0
Repetitions
Weight
lbs
143

 


Background 
One RM is defined as the maximal weight that can be liftet once with good form in a given exercise. Two RM is the maximal weight that can be lifted two times etc. By knowing the maximal weight you can lift a given number of repetitions, you can estimate the maximal weights that can be lifted any other number of repetitons (within limits).

Reference
Brzycki, M. Strength testing: Predicting a one-rep max from a reps-to-fatigue
Journal of Physical Education, Recreation and Dance 64 (1): 88-90, 1993.

 

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#9 scott 2012-10-19 06:10
Quoting B@HCPhys-ed:
The problem with the 1 rep calculator is that it tries to equate strength (higher reps) with power (1 RM). These are 2 completely different fitness components. An individual can be strong but not powerful and vice versa. The formula for this calculator is rarely accurate. But.... if you want a safe way of determining how much you can't bench, squat or power clean it works very well!


As a competitive international lifter of 15 years I have found this to be pretty good as a rough guide. you obvioulsy don't lift....
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#8 dudi eialt 2012-10-17 10:14
very helpfull
thanks
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#7 B@HCPhys-ed 2012-06-19 10:56
The problem with the 1 rep calculator is that it tries to equate strength (higher reps) with power (1 RM). These are 2 completely different fitness components. An individual can be strong but not powerful and vice versa. The formula for this calculator is rarely accurate. But.... if you want a safe way of determining how much you can't bench, squat or power clean it works very well!
Quote
#6 zulu 2011-10-05 00:30
the calculator is a bit iffy. Of course it can't really be a hundred percent correct but when you increase the reps, it get's ridicolous.
For example doing 12 repetitions on 70 kg, is not = 1RM 100.8

Think it is more safe if you do low rep excercises for maxium strength (like bench 3x4 etc, or stronglift 5x5)

But anyway, a great upload! I'm always cheering when I type in the reps and weight and see that my max has increased:-)
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#5 sathish 2011-07-29 19:59
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