This article was originally featured in Australian Men’s Fitness Magazine. It is used to test core lifts such as the Squat , … So if you can do 5 reps of 60kg, then according to the formula – (60 x 1.1307) + 0.6998 – your 1RM … […] Enter your multiple-rep max lift weight and reps. A 1 repetition maximum (1RM) can be simply defined as “the maximum amount of weight an individual can lift in a single repetition for a given exercise.”. Here's how to calculate your one rep max. Knowing your one rep max is a crucial step for starting any program based on one rep max percentages. To calculate your one-rep max using our bench press calculator, complete the following simple steps: Input the weight you lifted (pounds/kilograms) Choose the equation you wish to use to calculate your one-rep maximum (1RM) Input the number of reps you completed; Although there is a formula to determine 1RM and one can use it by inserting appropriate values. Whether you’re a beginner, intermediate, or advanced lifter, having an idea of your 1-rep max (1-RM) can help support your training.Once you have … Courtesy of Jim Wendler and his 5/3/1 strength program. Using your one rep max can give you a range of weight you should lift during your workouts to achieve your goals. How to Work Up to a 1 Rep Max. Calculate your 1RM for upper and lower body using these formulas: For your upper body: Find the heaviest weight you can lift 4-6 times and plug it into this equation: (4.6RM X 1.1307) + 0.6998. This uses the following formula: wt. The easiest way to calculate your one-rep max is to review your training log, find the most weight you’ve lifted on an exercise for 3 to 6 reps, and plug in the weight and reps into the calculator in this article. Instructions: This bench press calculator can be used to work out your approximate 1 REP MAX bench press. Correct calculations through a 1RM calculator. It calculates One Rep Max very quickly. x reps x .0333 + wt.= 1RM. One repetition maximum tests (1-RM) are popular fitness tests for measuring muscle strength. Not for Olympic Weightlifting. This spreadsheet allows the user to input 1-10RM (e.g. Your one-rep max—commonly referred to as 1RM—is the maximum amount of weight you can lift while maintaining perfect form on an exercise. a 5RM) in order to estimate a 1RM. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX. Unfortunately, many popular novice programs don’t have the lifter finding a one rep max, instead operating in higher rep ranges. 1RM = 120 / (1.0278 – 0.0278 X 3) 1RM = 132 kg. It is a measure of the maximal weight a subject can lift with one repetition. By tracking your one-rep max over time, you can ensure you’re gaining muscle effectively. 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