1 RM
The 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.
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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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....
thanks
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:-)