One Rep Max

Your 1RM is the number that defines your absolute strength on a given exercise. It's not just an ego measure: it serves as the basis for building a training program with precise percentages. When a program tells you to work at 80% of 1RM for 5 reps, you know exactly how much weight to load.

There are two ways to find your 1RM. The direct method is to progressively add weight until you find the load you can lift only once. It's accurate but risky if you don't have experience or a good spotter. The indirect method uses mathematical formulas: take a load you can perform for multiple reps and calculate the theoretical max. The Brzycki formula is the most-used: 1RM = load / (1.0278 - 0.0278 x reps). If you do 80 kg for 6 reps, your estimated 1RM is around 93 kg.

A practical note: don't test your direct 1RM too often. It's stressful for the nervous system and joints, and a bad day can give you an unrepresentative number. Use the indirect calculation to monitor progress and reserve direct tests for specific moments in your program, like the end of a strength block. The 1RM isn't a goal in itself: it's a tool to program better.