How Strong Are You? The Ultimate Guide to 1 Rep Max (1RM) & Strength Standards

In the world of strength training, there is one number that rules them all: The **One Rep Max (1RM)**. It is the gold standard of absolute strength—the maximum amount of weight you can lift for a single, clean repetition.

Whether you are a powerlifter, a bodybuilder, or just someone trying to get stronger, knowing your 1RM is essential. But there's a catch: testing it can be dangerous. Going for a true max effort lift puts immense strain on your muscles, joints, and nervous system. If your form breaks down, injury is likely.

That's why smart lifters *calculate* their max instead of constantly testing it. In this guide, we'll show you how to estimate your strength safely and use that number to get stronger faster.

Why Calculate Instead of Test?

Testing a 1RM is a skill in itself. It requires a taper week, a spotter, and perfect technique under load. For most recreational lifters, the risk outweighs the reward.

Calculation allows you to perform a 'sub-maximal' set—for example, lifting a heavy weight for 5 reps—and use a formula to predict what your 1RM *would* be. This delivers 95% of the accuracy with 1% of the risk.

The Science: Epley vs. Brzycki Formulas

There are several formulas developed by exercise scientists to predict 1RM. The two most famous are:

1. The Epley Formula (1985)

• •**Formula**: Weight × (1 + Reps/30)
• •**Best For**: Lower rep ranges (1-10 reps). Tends to be slightly aggressive but very accurate for experienced lifters.

2. The Brzycki Formula (1993)

• •**Formula**: Weight / (1.0278 - 0.0278 × Reps)
• •**Best For**: A slightly more conservative estimate. Often used in collegiate strength programs.

How to Use 1RM for Training (The Percentage Method)

Once you have your number, you can structure your workouts based on your goals. Most programs prescribe intensity zones:

• •**50-65% 1RM (Endurance)**: Sets of 15-20 reps. Builds stamina and technique.
• •**65-75% 1RM (Hypertrophy)**: Sets of 8-12 reps. The 'bobybuilding' zone best for muscle growth.
• •**75-85% 1RM (Strength)**: Sets of 4-6 reps. The sweet spot for building raw strength without maxing out.
• •**85-95% 1RM (Power/Peaking)**: Sets of 1-3 reps. Used by powerlifters leading up to a competition.

Strength Standards: Are You Strong?

While comparison is the thief of joy, it's helpful to know where you stand. Here are rough strength standards for a 180lb male (Intermediate lifter):

• •**Bench Press**: 1.25x Bodyweight (~225 lbs)
• •**Squat**: 1.5x Bodyweight (~270 lbs)
• •**Deadlift**: 2.0x Bodyweight (~360 lbs)

For females (140lb Intermediate):

• •**Bench Press**: 0.75x Bodyweight (~105 lbs)
• •**Squat**: 1.0x Bodyweight (~140 lbs)
• •**Deadlift**: 1.25x Bodyweight (~175 lbs)

Tips for Improving Your 1RM

To increase your max, you need **Progressive Overload**. This means gradually increasing the stress on the body over time. Don't just lift the same weight every week. Add 5 lbs, or add 1 rep, or decrease rest time. Consistency and measurable progress are the keys to a new Personal Record (PR).

Ready to see your numbers? Use our calculator below.