Health & Nutrition
One-Rep Max (1RM)
Updated 2025-09-23
Definition
The maximum weight you can lift once with proper form on a given exercise. Because testing a true 1RM is risky without a spotter, coaches use prediction formulas. The Epley formula, 1RM = Weight × (1 + Reps/30), is widely used and accurate for sets of 3-10 reps. Bench pressing 185 lbs for 5 reps predicts a 1RM of roughly 216 lbs. Programming percentages for strength, hypertrophy, and power blocks are typically expressed as ranges of 1RM: 85-100% for strength, 65-85% for hypertrophy, 30-60% for speed.
Primary source: NSCA strength training standards
Related Calculators
- One Rep Max Calculator - Estimate your one-rep max (1RM) for any exercise using the Epley formula.
- Bench Press Standards - See where your bench press stacks up based on body weight and experience level.
- Squat Standards - See where your squat stacks up based on body weight and training experience.