%1 Repetition Maximum Calculator
In this calculator we will be testing the recommendations
of Vescovi, Fernhall, Sparling and the ACSM. Once you have used it
or if you know of other %1RM calculators then contact me with your
feedback and suggestions. Members please leave your feedback in the
Forum entitled "Training Tips", I am particularly interested
in the relationship between %1RM and reps achieved.
How to perform the 90%1RM test (Sparling et al 1990)
• Do a light warm-up
• Choose an exercise and easy starting weight
• Lift this weight for 2 reps through a full ROM (Range
of Movement)
• Breath out with the lift, breath in on relaxation (NEVER
hold your breath)
• Increase the resistance slightly and rest 2-3 minutes
• Lift this weight for 2 reps through a full ROM
• Keep repeating until you can only just manage to lift
a weight twice
• According to Sparling et al, this equates to 90%1RM