1RMstä

1RMstä is a term that refers to the maximum weight an individual can lift for a single repetition in a specific strength training exercise. This is commonly known as a one-rep maximum, or 1RM. The "stä" suffix is a colloquial addition, often used informally within fitness communities, particularly in German-speaking regions, to denote "standard" or "strength." Therefore, 1RMstä essentially means the standard or established one-rep maximum.

Determining a 1RMstä is a common practice in strength training to assess an individual's current maximal strength for a given lift, such as the bench press, squat, or deadlift. This value is crucial for developing effective training programs, as it allows for the calculation of training percentages. For example, a coach might prescribe a weight that is 80% of a client's 1RMstä for a specific number of repetitions.

While direct 1RM testing can be valuable, it also carries a higher risk of injury if not performed correctly or if the individual is not adequately warmed up. Consequently, many lifters and coaches opt for estimated 1RMs, which are calculated based on performance at lower rep ranges (e.g., 3-rep max or 5-rep max) using established formulas. These estimations provide a practical alternative for programming without the need for maximal effort lifts. The 1RMstä, whether directly tested or estimated, serves as a benchmark for progress tracking and program adjustment.