Complete Guide: One Rep Max Calculator for Strength Training
Calculate your 1RM to design effective strength programs. Use percentages for periodization and progressive overload.
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Expert Tips for Strength Training
- ✓Strength training typically uses 80-95% of 1RM for primary lifts
- ✓Periodize between volume (70-80%) and intensity (85-95%) phases
- ✓Track 1RM separately for each major lift
- ✓Test actual 1RM every 8-12 weeks or at end of training cycles
- ✓Use calculated 1RM for programming to avoid overreaching
- ✓Accessory work doesn't need 1RM - use RPE or rep targets
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Frequently Asked Questions
What rep ranges build strength vs muscle?
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Strength: 1-5 reps (85-95% 1RM). Muscle: 6-12 reps (70-85% 1RM). Both have overlap. Include variety for best results.
How do I periodize using 1RM percentages?
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Example: Weeks 1-3 at 70-75% (volume), Weeks 4-6 at 80-85% (strength), Week 7 at 90-95% (peak), Week 8 deload.
Should I use the same 1RM all training cycle?
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Use the same base 1RM throughout a cycle, then retest/recalculate before starting a new cycle. Changing mid-cycle disrupts programming.
What's the difference between 1RM and training max?
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Training max is typically 90% of true 1RM. It provides a buffer for programming, ensuring you can hit prescribed reps even on bad days.
How much should my 1RM increase per cycle?
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Intermediates: 2.5-5% per 8-12 week cycle. Advanced: 1-2.5%. Beginners can add 5-10% or more per cycle initially.
Looking for the standard one rep max calculator?
Go to Main 1RM Calculator