1. What is One Rep Max Percentage?

The One Rep Max (1RM) Percentage calculates what percentage of your maximum strength you're lifting. It helps athletes and trainers design appropriate training loads for different workout goals.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( weight \) — The weight you're lifting (kg)
• \( 1RM \) — Your one repetition maximum for the exercise (kg)

Explanation: This shows what percentage of your maximum capacity you're working at, which is crucial for program design.

3. Importance of 1RM Percentage

Details: Knowing your training percentages helps target specific adaptations:

• 60-70%: Endurance and technique work
• 70-80%: Hypertrophy (muscle growth)
• 80-90%: Strength development
• 90-100%: Maximal strength testing

4. Using the Calculator

Tips: Enter your current lift weight and your known 1RM for that exercise. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: Mathematically precise, but assumes your 1RM is current. Regular 1RM testing improves accuracy.

Q2: Should I train at 100% often?
A: No, maximal efforts are neurologically taxing and should be used sparingly in training.

Q3: Do percentages work for all exercises?
A: Generally yes, but technical lifts (like Olympic lifts) may use lower percentages for skill work.

Q4: How often should I test my 1RM?
A: Beginners every 3-6 months, advanced lifters may estimate from submaximal tests more frequently.

Q5: Can I use this for bodyweight exercises?
A: Yes, though progressions/regressions may be needed to hit exact percentages.