The One Rep Max
The One Rep Max Formula
It seems that many people in the industry, and in the gyms, want to figure out their one rep max. There are many formulas that will help you out, but for some reason, I prefer this simple estimate. Of course, nothing is more accurate than doing an actual one rep max, but this submaximal testing works too.
To make this formula work let’s explain what you need to do, and then what you need to figure out.
While at the gym, simply perform one set of an exercise that you max out on, do until near failure--where you just couldn’t do another. Then do the following:
For r plug in the number of reps you did in the set.
For w plug in the weight you used.
Follow the rest of the formula and it will produce an approximate one rep max.
To calculate your one rep max, try the calculator below.