how i can estimate my 1Rm

One of the most important issues and problems for those who work out in the gym is determining how much weight to lift in each exercise. The way to calculate this is by finding out the maximum weight you can lift in one repetition for each exercise (1 Repetition Maximum - 1RM). This can be done in two ways.

The first way is the direct calculation of 1RM, which means lifting as much weight as possible in one repetition. We start by doing a set of 10 repetitions with the weight we can lift for about 10 repetitions. Then, after a 1-minute break, we do a set of 6 repetitions with a weight we can lift for 6 repetitions relatively comfortably. We take another 2-minute break and perform a set of 3-4 repetitions with the maximum weight we can lift for these repetitions. After a 3-minute break, we try to lift as much weight as possible in one correct repetition with proper technique. If we can't lift it or if it is too easy, we adjust the weight (lower if we couldn’t lift it, higher if it was too easy) and, after a 3-4 minute break, we do another set.

The second way is the estimation of 1RM. This means we won’t lift the maximum weight in one repetition, but we’ll calculate it by doing more repetitions using an equation. The most valid and reliable equation is Brzycki’s (Brzycki 1993), where we input the weight lifted and the repetitions, and it calculates the 1RM for us. The calculation process is as follows: after warming up, we perform a set of 10 repetitions with a weight less than what we can lift. Then, after a 2-minute break, we do another set of 10 repetitions with a weight closer to what we can lift correctly for the set. We take a 2-minute break and try to lift enough weight to perform only 10 repetitions correctly in one set of the specific exercise. If we manage fewer than 8 repetitions or more than 12, we do a fourth set, adjusting the weight. We note the weight lifted and the repetitions for the specific exercise and continue to the next one. Knowing the repetitions and weight, we input them into the following equation to accurately calculate the 1RM.

1RM = 100 Weight / (102.78 - (2.78 Repetitions))

For example, if in the 3rd set we lift 85 kilograms for 9 repetitions, then

1RM = 100 85 / (102.78 - (2.78 9)) = 8500 / (102.78 - 25.02) = 109.3 kilograms

Thus, in this exercise, the 1RM would be 109 kilograms.

The reason we want to calculate the 1RM is to accurately plan our training, know the exact weights we can lift in each exercise, and have a valid and reliable way to measure our progress by estimating the 1RM every month or with each change of program at the gym (Eston, R., & Evans, H. J. L. (2009)).

Brzycki M. Strength testing: predicting a one-rep max from repetitions to fatigue. JOPERD. 1993;64:88-90.

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Eston, R., & Evans, H. J. L. (2009). The Validity of Submaximal Ratings of Perceived Exertion to Predict One Repetition Maximum. Journal of Sports Science & Medicine, 8(4), 567–573.