TG Athletics
Your 1RM Cheat Sheet
Find your 1-rep max without maxing out. Then get every percentage you'll see in your program, already worked out.
Step 1
Do the test
- Warm up. A few light sets of the lift you're testing.
- Pick a weight you think you can lift about 5 times with clean form. Anywhere from 3 to 8 is fine.
- Do as many clean reps as you can. Stop when the next rep would break your form or slow right down. Don't grind it out.
- Write down the weight and how many reps you got.
You never lift your actual max. The calculator estimates it from your reps, which is safer and just as useful. Have a coach, parent or spotter with you. For dumbbell lifts, enter the weight of one dumbbell.
Step 2
Enter your numbers
Step 3
Your cheat sheet
20-50% Light and fast
55-70% Moderate
75-90% Heavy
95-100% Max
When your program says 45%, find the 45% row. Weights are rounded to the nearest 5 lb so you can actually load them. Retest every 4 to 6 weeks as you get stronger.
