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.
- One-Handed BackhandA backhand groundstroke struck with a single hand on the grip, driving through the ball with a full extension of the hitting arm.
Lifestyle
- 1 hourA full hour opens up almost any sport, from a proper game to a longer ride, run or gym session.
- At homeMovement you can do in your living room — from bodyweight strength to yoga — with little or no equipment.
- 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.
- No equipmentActivities and workouts you can do with little or no gear, using mostly your own body.
Exercises
- Bicep curlAn isolation exercise where you bend the elbows to lift a weight toward the shoulders.
- BurpeeA full-body exercise combining a squat, a plank, and a jump in one flowing movement.
- High kneesA running-in-place cardio drill where you lift the knees high with a quick rhythm.
- Goblet squatA squat variation where you hold a single weight close to your chest for balance and control.
- Glute bridgeA floor exercise where you lift your hips by squeezing your glutes with your feet planted.
Physical qualities
Goals
- Quit smokingHow sport and activity can support a smoke-free routine — alongside proper professional support.
- Lose weightCombine regular, enjoyable movement with balanced habits to work toward a healthier weight in a way that lasts.
- Improve fitnessBuild well-rounded fitness — stamina, strength and more — through regular, varied activity you can keep up.
- Improve mental wellbeingUse regular, enjoyable activity to support your mood, connection and sense of wellbeing as one healthy habit among many.
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
Movement patterns
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- KickA ballistic single-support leg swing that whips force from the plant foot through the hip and knee to strike or propel a ball or target with the foot, distinct from the weight-bearing steps of locomotion.