By performing max reps with a lighter weight you can determine your one-rep max without an increased risk for injury. However, for trained athletes looking for maximum muscle hypertrophy, research has also shown that using heavier weights is still the best option for amplifying strength gains. By performing max reps with a lighter weight, you can determine your one-rep max while decreasing the risk of injury. Research has shown that individuals performing weight lifting sets with low reps using a heavy weight versus high reps using lighter weights have similar muscle growth. Attempting a lift with heavy weight by simply trying to “guess” your one-rep max can place an unsafe amount of stress and load on muscles, tendons, ligaments, and bones.ġRM = weight lifted × 36 / 37 – reps Max RepsĪ helpful strategy to determine your one-rep max is choosing a lighter weight and performing as many reps as you can with proper form until you fatigue. The reason for using this calculation instead of just attempting to lift a heavy weight is to avoid injuries. In this calculation, the one-rep max is based on the total number of reps lifted while using a lighter weight. One way to estimate your one-rep max is to use the Brzycki formula. It should come as no surprise that strength training has been shown to increase lean muscle mass in several studies, leading to increases in resting metabolic rate. The lean muscle gained during these workouts will increase your resting metabolic rate and allow you to burn more calories at rest. Strength training burns calories while you exercise, and also builds lean muscle mass. From there, you can adjust your reps and sets in your strength training routine based on a percentage of your one-rep max.ĭetermining your one-rep max is important for any weightlifting program. One of the hardest things for beginners is figuring out how much weight they should be lifting for any given exercise.Ī good starting point is to determine your one-rep max, or 1RM. In a weight lifting program, every routine consists of a certain amount of reps, sets, and weight that you lift for each exercise.
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