Repmaxes

Repmaxes are the maximum amount of resistance a person can lift for a given number of repetitions with proper technique. The most common measure is the one-repetition maximum (1RM), but repmaxes can be determined for other rep targets as well, such as 2RM, 3RM, or 5RM. Repmax values are exercise-specific and can vary across lifts, such as the squat, bench press, or deadlift.

Direct testing of repmaxes involves a structured warm-up followed by progressive loading until the chosen rep limit is reached with acceptable form. Safety equipment and spotting are important for heavy lifts. Factors such as fatigue, time of day, nutrition, and recent training history can influence results, making day-to-day variability common. Repmax testing is generally recommended less frequently for beginners or in non-laboratory settings.

Repmaxes are often estimated rather than directly tested, especially when safety or practicality are concerns. Several formulas estimate a 1RM from a submaximal set of reps. Common examples include Epley, 1RM ≈ weight × (1 + reps/30); Brzycki, 1RM ≈ weight ÷ (1.0278 − 0.0278 × reps); Lombardi, 1RM ≈ weight × reps^0.10. Other formulas exist and may yield different estimates. Estimations assume similar technique and fatigue levels as the testing protocol and should be interpreted with caution.

In training, repmaxes are used to set loads as a percentage of 1RM, guide progression, and track progress over time. They underpin periodized programs and auto-regulation strategies that adjust intensity based on performance and readiness. Limitations include their sensitivity to technique, motivation, and daily fluctuation, so practitioners often combine repmax data with subjective measures (RPE) and velocity-based methods for a balanced approach.