One Rep Max (rm) Calculator

¿What does RM mean?

RM means maximum repetition. Thus, 1RM would be the maximum weight that we can lift once in a certain exercise with perfect technique. That is, we will be able to perform a perfect execution in a certain exercise but we will not be able to perform two repetitions.

In this way, the lower the weight, the more maximum repetitions (RM) we can perform. If, for example, we read 5RM, it is that with a weight X we can perform 5 repetitions. If we increase that weight, the maximum repetitions will decrease. Therefore, there is an inverse relationship between load and RM (the more weight, the less maximum repetitions).

Why is it important to know my RM?

The 1RM or the percentages of it indicate the intensity at which we are going to work (weight). The first thing will be to determine our training objective, and based on it we will have to move between some percentages or others. Hence, knowing our 1RM or, failing that, the percentages of the 1RM that matter to us, be basic when planning our training.

As we have commented before, you do not have to know your 1RM if your goal is hypertrophy, since in that case knowing your 6RM and 12RM is enough.

How can I know my RM?

There are two ways to know our RM:

• The direct method: In the direct method we should generally approach in singles until we reach our maximum repetition. is an advanced user, it can lead to injuries. Generally, 2 protocols are followed: Naclerio and Figueroa or Casas.
• The indirect method: For people with less experience, there are ways to estimate the RM by doing less weight and more repetitions. These RM are usually calculated in the range of 2-5 repetitions for precision, but it is can do with more). We are going to present the methods: Epley, Lander, Matt, Wathen, Brzycki and Lombardi.

As we have mentioned, they are methods that give approximate values and sometimes, especially with high RMs, they can be far from reality. That is why it is usually recommended to use the direct method to find out our RM.