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
lbs
lbs
00.0
00.0
00.0
00.0
00.0
00.0
00.0
00.0
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
i wish to copy this calculator . please help me
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#4 cricketislol 2009-12-09 21:08
Stephen:it does not say "pick up a weight", it says"pick a wieght".Any exercise goes. if you can, say, lift 200 lbs. 4 times, put those numbers into the calculatorand it will tell you how many lbs. you can lift 1,2,3,5times and so on.
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#3 isha 2009-10-08 11:21
hai.i wish to copy the calculators for thesis... how? tq
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#2 Stephen Liversedge 2009-02-28 23:10
I don't fully understand this test. I'm a cricket coach and I am using these tests on my (currently) woefully unfit cricketers.
When you say pick up a weight what exactly do you mean? Pick it up from the floor and shoulder press it? And should I have to change the weight depending on the existing strength of the cricketer?
I only want a minimum of equipment hence bleep test, cooper run, step test, pressup test, and body composition tests all working well.
Fantastic website by the way.
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#1 rudy rahman 2008-10-09 11:34
im very appauled how the calculators work for me and my clients..i wish to copy the calculators to input it to my files..can i do that?
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