Repetition Maximum for Weight Training

A repetition maximum (RM) is the most weight you can lift for a specific number of exercise movements and is a good indicator of your current strength level. For example, 10RM refers to the heaviest weight you can lift for 10 continuous exercise repetitions.

You may also see RM expressed as 1RM, or one-repetition maximum, which describes the heaviest weight you can lift with maximum effort in a single repetition. RM and 1RM are used to indicate your overall strength in a given exercise, as well as a way to track how much weight to lift based on your weight training goals.

How to Use One-Repetition Maximum (1RM)

1RM is your personal weightlifting record for a squat, deadlift, or any other weightlifting exercise. It is a standard in weight training for marking improvement, allowing you to track your progress and adjust your weight training program accordingly.

Athletes in training, individuals recovering from a health condition, or those interested in increasing overall strength may find the 1RM measurement helpful for monitoring progress.

How to Safely Test and Calculate Your 1RM

Measuring your 1RM is not simply a matter of grabbing the biggest weight and performing a rep. By definition, you will be stressing this muscle to its maximum and placing yourself at risk of an injury if you don't do it properly.

When testing your 1RM:

• It's important to use a spotter to help you avoid injury.
• If you are a beginner exerciser, it's not a good idea to test your 1RM until you can consistently maintain proper form.
• Before performing the 1RM test, give the targeted muscle group 24 hours of rest time.

Test Your 1RM

To test your 1RM:

1. Choose which move you are going to test (squat, bench press, etc.). It's important to pick a move that you can perform with proper form.
2. Warm up with light cardio activity and dynamic stretching for at least 15 to 30 minutes. You can also perform a few warm-up sets of the exercise to get the muscles ready. Doing so helps reduce the risk of injury, so don't skip this step.
3. Do 6 to 10 reps of your chosen move using a weight that's about half of what you think your max will be.
4. Rest for at least 1 to 2 minutes.
5. Increase the weight up to 80% of what you think your max might be. Do three repetitions.
6. Rest for at least 1 minute.
7. Add weight in approximately 10% increments and attempt a single rep each time, resting for at least 1 to 2 minutes in between each attempt.
8. The maximum weight you can successfully lift, with good form and technique, is your 1RM.

Meaning of RM in Exercise Instructions

You may see repetition maximum used in exercise instructions.

Examples include:

• "3 sets of 6RM lifts," which means performing each exercise using the weight you can only lift with good form 6 times for 3 sets.
• "6 reps at 75% of 1RM," which refers to weights based on a percentage of 1RM, meaning if your 1RM is 20 pounds for that exercise, you would use 15 pounds of weight.

By using repetition maximum instead of defined weights, people of different abilities can use the same training instructions and each benefit from the training effect the exercise sequence was designed to produce. In addition, even if your 1RM increases, you can continue to refer to the same instructions, but increase the weights.