What Your 1RM Tells You
One-Rep Max (1RM) represents the heaviest weight you can lift once with solid form for a specific lift. It’s a practical anchor for planning sets, reps, and intensity — helping you avoid guesswork and manage fatigue while still driving progress.
How the Epley Formula Works
1RM = Weight × (1 + Reps ÷ 30)This equation estimates maximal strength from submaximal sets (e.g., a heavy five). Because you don’t need to test all-out, it’s safer for the joints, easier to recover from, and realistic to repeat during training cycles.
Using 1RM to Plan Training
- Power (90–100%): 1–3 reps, long rest, focus on speed and technique.
- Strength (80–90%): 3–6 reps, steady progression, low-to-moderate volume.
- Hypertrophy (65–80%): 6–12 reps, moderate rest, focus on total work and control.
- Endurance (50–65%): 12–20 reps, shorter rest, emphasize tempo and range.
Warm-Up & Safety Tips
- Ramp smart: Start with an empty bar, then add 10–20% of your estimated max each set until your target load.
- Use spotters or safeties: Especially for squat and bench. Safety first, progress second.
- Stop shy of failure: Most strength work benefits from leaving 1–3 reps in reserve (RIR).
- Track and reflect: Logging sets, RPE/RIR, and sleep helps you plan better weeks.
Beyond the Number
Your 1RM is a snapshot, not a verdict. It fluctuates with sleep, nutrition, stress, and practice. Pair it with our Macronutrient Calculator to align fueling with training blocks, or estimate daily energy needs with the TDEE Calculator. Small, repeatable wins beat sporadic max attempts.
Reviewed and verified by the PhysiqueFormulas Editorial Team — October 2025.