Weightlifting 101: How to Calculate Your 1 Rep Max Properly
Shout out to all the mathletes out there! Ever wondered if testing your rep max once or twice a year is a right approach to follow? Then, you’ve come to the right place.
Below, I’m about to reveal the controversy surrounding the topic along with a simple step-by-step guide on how to calculate your 1 rep max properly and why it’s important to step aside of the ‘true 1RM’ and keep an eye on your calc instead.
Ok, so what is 1 Rep Max and why do you need to track one?
Some people who’re just starting with bodybuilding and are new to strength training and weightlifting, don’t bother with the numbers. Basically, they either keep lifting weights without seeing the results or randomly decide to lift heavier, adding those pounds and putting themselves at a high risk of getting injured.
I’m pretty sure that you’re in the know, but just wanted to mention — 1 Rep Max is the maximum weight you’re capable of lifting in 1 attempt (repetition) while doing a particular exercise.
Representing weights as a percentage of your up-to-date Rep Max is a foundation of any well-elaborated training plan. And if you’re reading this, it means you do have an idea about the effective strength training approach.
So, how do you measure your Rep Max?
Now that it’s clear why to measure and track your Rep Max, you may go ahead and just attempt lifting the heaviest you can — but this can be really unsafe. You’re probably not going for the heaviest option right away — and those attempts will get you tired really quickly. Will you be able to put your hardest effort lifting your ‘true’ rep max after making sure such weight won’t harm you? Very unlikely. So, the cons of testing your ‘true 1RM’ are pretty self-explanatory.
Yet you still want to know the maximum weight you can lift in one repetition, as this information is crucial to follow your training plan and see the progress you make from one training day to another. Your up-to-date 1 Rep Max is the metric to focus on while doing different types of strength training and powerlifting programs.
But how do you know your up-to-date Rep Max without necessarily performing 1 Rep Maximum lifts?
A well-elaborated training plan requires you to lift weights represented as a percentage of your 1 Rep Max at differing rep ranges. Tracking your predictive 1 Rep Max will make sure your workouts are at the right intensity required for you to progress. And that’s where the technology comes to make bodybuilders lives easier.
1 Rep Max calculator apps allow their users to calculate the predictive 1 Rep Max without necessarily performing actual 1 Rep Maximum lifts. The calculations are based on the formulas, so the calc apps do the math for you. As for the accuracy of such calculations, they are pretty close to what you would get testing your ‘true 1RM’, but the discrepancy is not statistically significant. The calc approach is a safe and wise option to go for instead of pushing your limits, finding the supporters in the gym, and, finally, putting yourself at a risk without a good reason.
1 Rep Max App’s calculations are accurate enough and give you the weights represented in both lbs/kgs and percentage of your predicted 1 Rep Max. Plus, such apps are also great for tracking your rep max history per each exercise and seeing your progress at a glance with visual analytics and charts.
Finally, here’s a guide on calculating your rep max using the 1 Rep Max app.
1. Download 1 Rep Max Calculator on the App Store
2. Choose an exercise to start with (or, create your own)
3. Log the weight and the number of reps you’ve recently completed for this exercise
4. Click ‘Calculate’ (the fun part ahead!)
5. See your predicated 1 Rep Max and the percentage of your Rep Max equivalent in both pounds (weight) along with the number of reps
6. Save your results, it will then move to your history tab. Now you can follow your training plan easily without the need to convert the Rep Max percentage into actual weight by performing all the calculations manually. You can also access the history of your performance per each exercise, as each saved entry is assigned the date calculated.
As a plus, you can access the analytics represented in charts and measure your progress at a glance!
To sum up, using the 1 Rep Max Calc instead of testing actual ‘true 1 RM’ is a convenient, safe and accessible option to determine your 1 Rep Max without pushing your limits and putting yourself at a risk. Such calculations represent the predictive Rep Max. Predictive Rep Max is the metric that will help you to follow your training program effectively, while the discrepancy between the predictive and ‘true’ 1RM is not statistically significant.
If you’re willing to save time on performing manual calculations, track your performance in history tab and evaluating your progress with visual chart reports, you’ll definitely find 1 Rep Max Calc App helpful, so go ahead and give it a try!
