Estimate your 1RM with this powerful tool

In strength training, 1RM represents the maximum weight you can lift for one repetition of an exercise. It serves as a fundamental metric for strength assessment. 

With Setgraph's 1RM feature, you can estimate your max potential without lifting maximal weights, reducing the risk of injury. The feature also allows you to use 1RM percentages to design specific sets and reps for your training goals and monitor changes over time to ensure progressive overload.

For a more in-depth understanding of 1RM and how to safely test it, refer to our guide on 1RM fundamentals and testing protocols.

Using Setgraph’s 1RM Feature

To access Setgraph’s 1RM feature, navigate to the specific exercise for which you want to estimate your 1RM. Once there, you can access the 1RM tab to input your reps and weight. Setgraph will use this information, applying algorithms such as Epley or Brzycki, to estimate your 1RM. Users have the flexibility to choose their preferred calculation formula in the settings.

Analyzing your 1RM insights is straightforward. You can view percentage tables that indicate how much weight corresponds to different repetition ranges. 

Your 1RM can also be used to effectively plan your workouts. Depending on your training goals, you can adjust your working intensities accordingly: aiming for 85-95% of your 1RM for strength, 65-85% for hypertrophy, or 50-65% for endurance. 

Setgraph also provides XRM estimates, which represent your predicted maximum capabilities for a specified number of repetitions beyond a single rep. For example, a 5RM is the maximum weight you could lift for five repetitions of an exercise. These estimates are useful for planning training intensity across different rep ranges.

It’s crucial to keep your training log up-to-date. When logging a set with a single repetition with more weight than ever before, a purple 'Update 1RM' button will appear. This allows you to automatically update your 1RM information and log your set simultaneously, serving as a helpful notification in case you reach a new 1RM without realizing it.

Key Advantages of Setgraph’s 1RM Feature

Setgraph's 1RM feature offers several key advantages. According to users like Sykesieboy, "Setgraph’s 1RM calculator helps me determine working weights and keeps pushing me toward new PRs." It allows you to estimate your maximum capabilities without having to perform a direct maximal attempt, ensuring safety. The feature provides precise programming by utilizing accurate data to tailor your training intensities, helping you select optimal loads. 

For a deeper dive into the science and safety of testing your 1RM, check out our guide on 1RM fundamentals and testing protocols.