1RMTests

1RM tests, or one-repetition maximum tests, are assessments that determine the heaviest load a person can lift for a single repetition in a given exercise while maintaining proper technique. They are used to establish training intensities, track strength progress, and benchmark performance for athletes and recreational lifters. Common exercises for 1RM testing include the bench press, back squat, front squat, deadlift, and overhead press.

Direct 1RM testing involves a structured warm-up followed by attempts at progressively heavier loads until the lifter cannot complete a repetition with strict form. Rest between attempts is typically 3 to 5 minutes. The final successful lift is recorded as the 1RM. Because the test places substantial demand on the body, supervision, proper spotting, and appropriate equipment are important, and not all individuals should attempt maximal lifts.

Estimation methods use submaximal lifts to predict 1RM, offering a safer alternative. Common formulas include the Epley formula (1RM = weight × [1 + reps/30]) and the Brzycki formula (1RM = weight / [1.0278 − 0.0278 × reps]). Lifters perform a set to a higher rep maximum (for example, 3–5 reps) and the equation estimates the 1RM. Estimations can vary by lift, athlete, and technique.

Safety and interpretation: 1RM testing places considerable stress on joints and the nervous system and may be inappropriate for beginners, older adults, or those with injuries. Tests should be conducted with proper technique, warm-up, supervision, and safety measures. Results can vary day to day and across equipment.

Limitations and alternatives: 1RM results are lift-specific. Submaximal testing, multiple-rep maxes, velocity-based methods, or rated perceived exertion can gauge strength without maximal effort. Training programs often use a percentage of 1RM to prescribe loads.