Determine Your Maximum Lift With This 1R Max Load Calculator
Figuring out the maximum weight you can lift at the moment, or your 1-rep maximum, is exciting, but it can also be risky and dangerous. Instead of checking it out in the real world yourself, you can get a fair estimate in another way: do 5 to 8 reps , remember how much weight you lifted , and plug them into this calculator.
Let’s say I did 5 reps of the 150 lb barbell squat. I plug these numbers into the ExRx.net calculator and I get £ 169 as my calculated maximum of 1 rep. It’s pretty close. The calculator also breaks down this 1-rep maximum estimate into various percentages, up to 50 percent of your 1-rep maximum. This is useful because some strength training programs require lifting 85 percent of your 1RM, for example. This way you will know exactly how much weight to do, which is still causing you problems, and you can know if you are getting stronger if you can gradually do more reps or do it easier at the same percentage.
The test doesn’t need to have 5 to 8 reps, but you need to be sure you can hit that rep range with the heaviest weight you can handle, instead of doing ham exercises and potentially hurting yourself with one rep. Maximum. A real 1-rep test can be good if you know what you are doing and there are people to watch over you if something goes wrong.
Predicting Maximum Reps | ExRx.net