If you find that you’re in the 80 th percentile, find out what it would take to get you into the 85 th: your goal could be to reach this.
If you find that your 1RM is below average for a lifter of your experience, your goal could be to bring it up to average. Interested in diving deeper into fitness metrics? Explore our BMI Calculator, BMR Calculator, TDEE Calculator, and Body Fat Calculator for a thorough insight into your health parameters.įirst and foremost, this can be used in goal setting. This is also your 1RM, or near it enough to make no difference.īut what can you do with this information? Or, as mentioned above, simply use an online calculator to find these numbers.Īlternatively, get yourself warmed up nicely, get a decent spotter in, and work up to a heavy single. This will give you your 1RM for any given exercise. Then use that number in the following equation: (4.6RM X 1.1307) + 0.6998.įor your lower body, do the same, but with this formula: 4-6RM x 1.09703) + 14.2546. This should be done for the full range of exercises you most often use: bench presses, overhead presses, weighted dips, rows and so on. You can use an online 1RM calculator or simply use one of the equations below to work out what your 1RM could/should be.įor upper body movements, find the heaviest weight you can lift 4-6 times.