Demystifying the 1 Rep Max: A Strength Coach’s Guide to Measuring Progress

If you’ve ever wondered how strength is measured in a personal training program, the 1 Rep Max (1RM) is one of the most powerful tools we use. Whether you’re training in-person here in Central Indiana or working with me through online personal training, understanding your 1RM can help you track progress, build confidence, and train smarter.

Back muscle definition on a female athlete

What Is the 1 Rep Max?

Your 1 Rep Max is the maximum amount of weight you can lift for one clean repetition of an exercise—like a squat, bench press, or deadlift. It’s not just a number. It’s a benchmark that helps us:

• Measure your current strength level

• Design personalized training programs

• Track your progress over time

As your strength improves, so does your 1RM. That’s why it’s a key metric in every program I build—whether you’re lifting in a gym or training from home.

How to Calculate Your 1RM

You don’t have to max out to know your max. We can estimate your 1RM using a simple formula called the Epley Equation:

Weight × (1 + 0.0333 × reps)

So if you lift 100 lbs for 5 reps, your estimated 1RM is about 116 lbs. This method is safe, effective, and easy to apply in your workouts.

How Close to Failure Should You Be?

To get an accurate estimate, you should lift close to failure—but not all the way. Aim to stop 1–2 reps before true failure, a concept known as Reps In Reserve (RIR). This ensures:

• Clean, controlled form

• Reduced risk of injury

• Reliable strength data

The best rep range for estimating your 1RM is 3–10 reps. Fewer reps (3–5) give more precision, while higher reps (8–10) are safer for beginners.

How I Use 1RM in Your Training

As a certified personal trainer in Indiana and an online fitness coach, I use your 1RM to:

• Set training loads (e.g., 70% for endurance, 90% for power)

• Track your strength gains week by week

• Adjust your program based on real performance data

Key Exercises I Measure

Here are the foundational movements I use to assess and build strength:

• Squat: A full-body compound movement that trains your legs and core—essential for daily function and athletic power.

• Bench Press / Chest Press: Upper body strength builders that target your chest, shoulders, and triceps.

• Romanian Deadlift (RDL): A hip hinge movement that strengthens your glutes, hamstrings, and grip. Form is key here, and I’ll coach you through it.

While we can measure 1RM for almost any lift, these are the ones I focus on to track meaningful progress.

Ready to Get Stronger?

Strength is attainable—and measurable. Whether you're in Central Indiana or anywhere in the world, I offer personalized coaching that meets you where you are and helps you build real, lasting strength.

Let’s work together. Reach out today to start your training journey with a coach who’s committed to making strength accessible for everyone.