How to Overcome a Training Plateau? Find and Use Your One Rep Max (1RM)!
I lace up my sneakers, fully motivated for another productive gym workout and think to myself: This should be a great one. What could possibly go wrong? I am doing everything right, at least that is what I thought. I routinely switch up my exercises, I am conscious about my nutrition and I take enough rest between workouts. I have also started to meticulously record every training session in a fitness app.
As it turns out, things can still go wrong! My training was not going into the direction I wanted it to go. Looking at the statistics, I soon realized that I was not pushing myself hard enough in the gym. Instead, I tend to get comfortable with a certain combination of weights and reps. This is what you typically call a training plateau. And it does not go hand in hand with strength training progression where you should lift a bit more weight with every next workout - so much for the theory.
The good thing about monitoring and recording training progress is that you quickly uncover shortcomings in your workout routines. The bad thing is: it hurts to look truth straight in the eye.
Hitting a training plateau - now what?
Tap on the shoulder, I have already taken the first step since I have uncovered the problem. The foundational data is there to work on a solution.
My target state is clear: I want to get stronger and fitter which translates to: I want to see an increase in the weights and reps I do per exercise over time which is the key to progressive training. But how to measure if I am getting closer to my envisioned target state?
Ideally, I needed some indicator that will guide and motivate myself to push forward. This is where the One Rep Max (1RM) metric comes into play.
One Rep Max to the rescue
The One Rep Max is the maximum amount of weight that you can lift once for a particular exercise. You can find out your One Rep Max in either of two ways.
Maximal testing: Take any particular exercise, such as a bench press, and put on the maximum weight that allows you to do one clean repetition. To avoid injuries, you would not test out your 1RM on a regular basis though.
Submaximal estimation: Instead, there are various equations available that approximate the 1RM for you. The equations take your weight and repetitions from your best set for a particular exercise. It then returns the calculated 1RM. The equations are most accurate if you feed it with data from the weight (w) that you are able to lift for 4–5 repetitions (r). Below are two well established formulas from Boyd Epley and Matt Brzycki.
You might argue now that every exercise and human body is different and you are perfectly right. Using a calculated 1RM is not a hundred percent accurate. But it is a good guard rail to steer your training into the right direction. And this is exactly what we are looking for to overcome a training plateau.
Good stuff, but how does the 1RM help to overcome a plateau?
Knowing your One Rep Max alone does not add much value. But once you look at the different percentages of it, it becomes a powerful tool to crush those workout plateaus. OK, so let’s dive into this in more detail.
95% 1RM
If your training goal is maximum strength gains, then you should aim to lift 95% of your 1RM during your next exercise. With such a high weight, you will only be able to do 1–2 reps though. Training at this level is only advisable for a shorter period of time like 6 to 10 weeks. Always use a spotter since your last rep might fail. Use a faster speed when doing your reps to build explosive power. Take appropriate rest between sets of 2–5 minutes.
90% 1RM
Similar to the 95% 1RM target, this type of weight puts a lot of stress on your body which is great for an increase in strength. With this type of weight, you will likely be able to do between 2–3 reps.
80% 1RM
If you want to get stronger, training at 80% of your calculated 1RM is almost a guarantee for making progress. It is a great combination of heavy weights and let’s you do a fair amount of repetitions (6–12). Most gym goers should stick to the 80% range for the major part of their training. Limit your rest time between sets to 30–90 seconds. Use a moderate speed when doing your reps.
70% 1RM
Training at 70% and below of your 1RM is great for endurance athletes. It allows you to build lean muscle mass. Aim to do 12–20 reps per set. Your rest time between sets should be limited to 30 seconds or less. This is also a great go-to weight range for a no-rest circuit training.
50% 1RM
In case your training goal is an increase in speed and explosiveness, then training at 50% of your 1RM is a good alternative. With this kind of weight and training goal in mind, do 3–6 reps. Limit the rest time between sets to not more than 30 seconds.
In closing
Knowing and applying the One Rep Max to your weight training is something I highly recommend you add to your personal toolbox. For me, training at 70% to 80% of my 1RM has provided the best results so far. I would also recommend to use a fitness app with built-in 1RM calculation such as Beast Workout (most features are free, no hidden monthly subscription costs).
What are you waiting for? Hit the gym and start recording your training progress and apply your knowledge about the 1RM to become a fitter, stronger, more explosive version of yourself. But always remember: no matter which 1RM percentage you are aiming for, no bouncing, heaving or jerking around. Instead, you should do all your reps in a controlled movement to achieve optimal training results and avoid injuries.
I hope you enjoyed this article. If so, please give it a few likes. Also, feel free to share your thoughts and experiences on using the 1RM during your workouts. Did I miss anything? I am always willing to learn.
