How Strong Are You?

Sometimes a person that engages in resistance training is curious about how much he/she can perform in a 1-repitition maximum (1-RM) lift.  However, it may be impractical and/or potentially dangerous for the person to do this.  Well, if you’re curious,  here are a couple of formulas that can help you out (NOTE: these formulas are in KILOGRAMS, not pounds).

The first formula is for the untrained person.

1-RM (kg) = 1.554 x (weight in kilograms that can be lifted for 7 – 10 repetitions) – 5.181

iStock_000005488497XSmallSo, for example, if you’re not a regular weight lifter, and you can lift 50 kilograms (110 lb.) in the bench press for 8 repetitions, then your estimated 1-RM in the bench press is:

1.554 x 50 – 5.181 = 72.519 kg or roughly 160 lb

iStock_000010665788XSmallIf you are a trained weight lifter, then the relationship between your sub-maximal efforts (e.g. 7 – 10 rep max) and your maximal performance has been altered by your training.  The formula for estimated 1-RM for you is:

1-RM (kg) = 1.172 x (weight in kg that can be lifted for 7 – 10 repetitions) + 7.704

So, if you can bench press 100 kilograms for 10 reps, then your estimated 1-RM is:

1.172 x 100 + 7.704 = 124.904, or about 275 lb.

You beginning and experienced lifters out there should test out the formula above that applies to you to see if you find them accurate.  Let me know what you find.


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2 Responses to “How Strong Are You?”

  1. Hi Darryl,

    I admire how you aim to put so many of our nebulous fitness phraseology into measurable and quantifiable frames for workout and fitness success.

    Happy Dating and Relationships,

    April Braswell
    Single Boomer Dating Expert

  2. Rob Northrup says:

    Interesting way to try and put a meaningful number on strength.

    I hope you are doing well Darryl…

    Seize the Day,

    Simple Family Survival Tips For Disasters and Emergencies

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