If you’re aiming to build serious strength, knowing your one-rep max (1RM) is key. This article breaks down how to safely test your 1RM, with warm-up strategies, sample progressions, and tips for accurate results.
Whether you’re lifting for performance or personal goals, it’s a must-read for pushing your limits.
Warmup with mobility exercises that will be similar to your barbell exercise. If you are going to perform barbell squats then use air squats as your warmup. I prefer to then get under the barbell and perform good quality squat with a barbell.
I like to then perform low-rep warm-up sets with smaller weight increases to turn on your nervous system, keep fatigue at bay and successfully crush a new one-rep max.
A one rep max barbell squat attempt may look like this
135×5
285×5
315×3
335×2
350×1 (new personal record)
355×1 (fail)
Check out these tips and videos on How to Find Your 1 Rep max for the back squat
So get under that barbell and warmup and then slowly start adding weight. Make sure that you perform quality reps and have a spotter to help you if you need an assist to get back to the rack. Dont perform too many reps and fatigue the muscle. I like to use a squat rack that has a lower safety bar.
Questions from our SGPT Athletes:
Question: Coach; how can I find out my 1 rep max with a calculator?
Answer: Check out this article from NASM
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