ONE REP MAX: THE ONE THING EXCEPT BROKEN HEART THAT KEEPS YOU GOIN

What Is My 1RM? The Ultimate Guide to One Rep Max

Your 1RM (one-rep max) is the maximum amount of weight you can lift for a single repetition of a given exercise with proper form. It’s a key metric used in strength training to measure your absolute strength for exercises like squats, deadlifts, bench presses, and more. If you want to know your 1RM without maxing out, check my 1RM calculator.  But what makes 1RM so important, and how can you use it to improve your training? Let’s break it down.

Why Is 1RM Important in Strength Training?

Your 1RM is more than just a number—it’s the foundation for designing effective workout programs. Here’s why it matters:

1. Training Percentages: Many strength training programs are based on percentages of your 1RM. For example, lifting 80% of your 1RM for multiple reps.

2. Progress Tracking: By testing your 1RM over time, you can see how your strength improves and adjust your training accordingly.

3. Program Customization: Knowing your 1RM allows you to tailor your workouts to specific goals, whether it’s building strength, power, or endurance.

Should You Only Test Your 1RM?

Absolutely not. While testing your 1RM is useful, it’s not the only way to measure strength. Here’s what you need to know:

• Reps and Endurance: The more repetitions you perform, the more the test reflects your endurance rather than pure strength.

• Technique Matters: Performing multiple reps with perfect form is harder, so testing your 1RM ensures you’re focusing on strength without compromising technique.

• Alternative Rep Maxes: You can test your 3RM, 5RM, or even 10RM to gauge your strength at different rep ranges.

How Often Should You Check Your 1RM?

Testing your 1RM isn’t something you should do every day—or even every week. Here’s why:

• Nervous System Stress: Maxing out your 1RM puts significant stress on your nervous system and requires proper recovery.

• Optimal Frequency: Test your 1RM every few months to adjust your training phases and address weak points.

• Training Hard Without Maxing Out: Even if you’re not testing your 1RM, you can still push yourself with heavy sets of 3-5 reps to build strength safely.

DIFFERENCES BETWEEN ONE REP MAXES IN YOUR LIFTING CAREER

It is important to understand that based on many circumstances your 1RM may vary A LOT. 

• CM: Competition Max, maxing out at the competition is absolutely different from any other maxing out. The adrenaline and the pressure can either make your 1RM significantly higher or lower. Usually it is few % higher than training max. Requires high mental preparedness.

• TM: Training Max, you planned and prepared for it yet the adrenaline level is probably not as high as at the meet. The same goes for the pressure which for some can be beneficial. 

• EDM: Every Day Max, the amount of weight you should be able to lift in any given circumstances, without any special preparedness like peaking phase or even your favourite music. May be even 10% (or more) lower than your training max.

WHAT IF I USE % BASED TRAINING?

That's a great question! If you are using % based training you should take into the consideration that you won't be as strong as at the day of the meet at your everyday session. That's why all the freaks in the sheets should lower their CM by 10-15% and only than use it as their base. Why so much? Because it is infinitely times better to undershoot than to overshoot. Remember that undershooting is just giving you information that you can go harder. Overshooting on the other hand sets you back because of longer recovery time. The crazy sheets enjoyer should also check out the RPE chart generator  that lets you download simple chart showing exact % for RPE and reps based on 1RM/4RM/8RM.

Key Takeaways: What Is My 1RM?

1. Your 1RM is the maximum weight you can lift for one rep with proper form.

2. It’s essential for designing programs, tracking progress, and customizing workouts.

3. You don’t need to test your 1RM often—every few months is enough.

4. Focus on perfect technique and balance heavy lifting with recovery.