which is commonly used in strength and conditioning. It is a measurement of the maximum weight an individual can lift for a specific exercise while maintaining proper form for a single repetition. The purpose of determining the 1RM is to assess strength levels and establish appropriate training loads for strength training programs.
an individual typically performs a series of progressively heavier lifts until they reach a weight where they can no longer complete a full repetition with good form. The heaviest weight lifted successfully for one full repetition is considered the 1RM for that exercise. Compound movements like bench press for pushing, squat or deadlift for legs, and rowing for pulling are commonly chosen for the 1RM test, although theoretically, it can be performed with any exercise. However, in most cases, the 3RM (three-repetition maximum) is used as a reference in the field as it is easier to determine and less risky for the athlete. Unless you are involved in a sport that requires single attempts like Olympic weightlifting, testing the 1RM may not be essential.
including setting training goals, designing specific training programs, monitoring progress, and evaluating relative strength levels. This information helps trainers and coaches develop personalized training plans that appropriately challenge and stimulate muscular adaptation based on an individual's current strength capabilities.
Various methods exist to estimate your 1RM, and you can find more details about them in the article provided in this link.
Bibliographic references :
Grgic J, Lazinica B, Schoenfeld BJ, Pedisic Z.Test-Retest Reliability of the One-Repetition Maximum (1RM) StrengthAssessment: a Systematic Review. Sports Med Open. 2020 Jul 17
Carvalho L, Junior RM, Barreira J, SchoenfeldBJ, Orazem J, Barroso R. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review andmeta-analysis. Appl Physiol Nutr Metab. 2022 Apr
Schoenfeld BJ,Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations BetweenLow- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.J Strength Cond Res. 2017 Dec