1RM: One Rep Max Estimation and Testing
A 1RM is the maximum load an athlete can lift once; it can be tested directly or estimated from sub-maximal sets.
Key takeaways
- Test 1RM directly only when peaking
- Use e1RM (estimated) for ongoing programme loading
- Brzycki most accurate at ≤5 reps
- Update e1RM continuously from logged sets
Definition
A One Rep Max (1RM) is the heaviest load an athlete can lift for a single repetition with sound technique. It is the reference point for percentage-based programming and a key strength benchmark.
Estimation formulas (e1RM)
Epley: 1RM ≈ weight × (1 + reps/30). Most popular general-purpose formula.
Brzycki: 1RM ≈ weight × (36 / (37 − reps)). More accurate at low rep ranges (≤5).
Lombardi: 1RM ≈ weight × reps^0.10. Smooth across rep ranges.
Modern coaching uses e1RM updated from every working set so the system always knows the athlete's current strength without forced testing days.
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