The 1RM (One-Repetition Maximum) is the maximum weight a person can lift for a single repetition on a specific exercise. For example, if someone can deadlift 100 kg for a single repetition, that corresponds to their 1RM.
The % 1RM represents a percentage of this maximum load, and it is used to determine the weights to be lifted during training sessions, based on specific goals (strength, hypertrophy, endurance).
% 1RM = (Lifted Weight / 1RM) × 100
If your 1RM is 100 kg and you lift 80 kg, your % 1RM would be:
% 1RM = (80 / 100) × 100 = 80 %
| % 1RM | Training Goal | Type of Exercise |
|---|---|---|
| 40–60 % | Muscular endurance | Long sets (15–20 repetitions) |
| 60–75 % | Hypertrophy (increase in muscle mass) | Medium sets (8–12 repetitions) |
| 75–85 % | Muscular strength | Short sets (5–8 repetitions) |
| 85–95 % | Maximum strength | Very short sets (1–5 repetitions) |
| 95–100 % | 1RM test or maximal work | 1 single repetition at maximum load |
Suppose an athlete has a 1RM of 120 kg for the deadlift, and they lift 100 kg during training.
% 1RM = (100 / 120) × 100 = 83.33 %
This means the athlete is lifting 83.33% of their 1RM for this exercise, which corresponds to training focused on muscular strength (between 75% and 85% of the 1RM).