Strength knowledge base
Strength Training Guides
Plain-English, sourced guides to one rep max, RPE, rep ranges and progress. Every guide links to the calculator that puts it into practice.
Featured guide7 min readHow to Calculate One Rep MaxAll seven 1RM formulas worked out by hand, in pounds and kilograms, with a comparison table and a free calculator.Read guide →
Latest guides
One rep max and strength training guides
Basics7 min readHow to Calculate One Rep MaxEvery 1RM formula worked out by hand, in lb and kg.Read guide →
Basics5 min readWhat Is One Rep Max?1RM, PR and training max explained in plain English.Read guide →
Research5 min readHow Accurate Are 1RM Calculators?What the research says about estimated maxes.Read guide →
Safety5 min readHow to Test Your 1RM SafelyA step-by-step max test day, with safety first.Read guide →
Basics4 min read1RM for BeginnersWhy new lifters should estimate, not test.Read guide →
Programming4 min readRPE and RIR ExplainedHow to rate a set and use it to pick weights.Read guide →
Programming4 min readRep Ranges for Strength and SizeWhich rep ranges fit which goal.Read guide →
Programming4 min readProgressive OverloadHow to keep getting stronger week after week.Read guide →No guides match that search yet.
Put it into practice
Calculators by lift
Bench PressFind your bench max, with barbell or dumbbells, touch-and-go or paused.Launch calculator →SquatBack or front squat max, with squat percentages and warm-ups.Launch calculator →DeadliftConventional, sumo or trap bar deadlift max.Launch calculator →Overhead PressStrict press or push press max, with micro-plate rounding.Launch calculator →Leg PressLeg press max with the sled weight counted in.Launch calculator →Power CleanPower, hang or full clean max from sets of 1 to 3.Launch calculator →Weighted Pull-UpPull-up, chin-up and dip max with your bodyweight included.Launch calculator →
Frequently asked questions
Where should I start if I am new to one rep max?
Start with What Is One Rep Max?, then read 1RM for Beginners. Together they explain the words and show you how to estimate your max safely.
Are these guides based on research?
Yes. Every guide lists its sources at the end, such as studies in the Journal of Strength and Conditioning Research and the American College of Sports Medicine’s position stand. If we cannot check a number, we leave it out.
How often are the guides updated?
We review every guide at least every six months, and sooner when new research appears. The date of the last review is shown at the end of each guide.