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1RM is the maximum weight you can lift if you only have to do one repetition of an exercise.
It's considered the “gold standard” test of strength. When you lift your 1RM weight, you shouldn't be able to complete a second repetition. The idea is that you give everyth...
Weight x reps x 0.0333 + weight = estimated 1RM
For example, if you can usually bench 60kg for 6 reps, your 1RM calculation will look like this:
60 x 6 x 0.0333 + 60 = 71.988. Round it up to 72kg, and you have your estimated 1RM
When doing a 1RM remember that form comes first.
To improve your endurance, use a weight that’s 70% of your 1RM for sets of 12-20 reps.
To stress your muscle fibres, use a weight that’s 80% of your 1RM for sets of 7-12 reps.
To teach your muscle...
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This article contains a basic list of beginner exercises to encourage a good strength-training foundation.
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