One-Rep Max
A one-rep max is the heaviest weight a person can lift for a single, full repetition of an exercise with proper form.
1RM stands for one-repetition maximum.
Definition
A one-rep max, abbreviated 1RM, is the maximum load an athlete can lift once through a complete range of motion with acceptable technique. It is a common benchmark of maximal strength for lifts such as the squat, bench press, and deadlift. Rather than testing a true maximum every time, coaches often estimate it from the number of repetitions achieved with a submaximal load using prediction formulas.
The 1RM is widely used to prescribe training loads as a percentage, for example working at 70 percent of 1RM for a given set. Programmes then track changes in 1RM as one measure of progress from progressive overload. Because true maximal attempts are demanding, they are tested sparingly and with appropriate preparation.
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Techniques
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- Push-UpA bodyweight exercise that lowers and raises the body by bending and straightening the arms while holding a rigid plank line.
- Running FormThe efficient posture and stride mechanics of distance running, keeping the body relaxed and the cadence smooth.
Practice & sessions
Lifestyle
- 1 hourA full hour opens up almost any sport, from a proper game to a longer ride, run or gym session.
- 20 minutesTwenty minutes is enough for a solid, focused workout — a proper run, an interval session or a full-body circuit.
- EveningUsing the evening to be active after work, whether to unwind or fit in a proper session.
- 30 minutesA half-hour is enough for a proper, well-rounded session across many sports and workouts.
Exercises
- Bicep curlAn isolation exercise where you bend the elbows to lift a weight toward the shoulders.
- DeadliftA hinge movement where you lift a weight from the floor by driving your hips forward to stand tall.
- High kneesA running-in-place cardio drill where you lift the knees high with a quick rhythm.
- BurpeeA full-body exercise combining a squat, a plank, and a jump in one flowing movement.
- Goblet squatA squat variation where you hold a single weight close to your chest for balance and control.
Equipment
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- Content updated
- 2026-09-01
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