Cardiac Heart Disease, Heart Failure, Cardiology Support Group

%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
Enter estimated 90%1RM (kilos): kgs =    lbs
Enter estimated 90%1RM (pounds): lbs =    kgs
                 
 
 
                 
%1RM RM Kilos Pounds Intensity Training Type  
100% 1      
95%  
Very hard
Power Training    
90% 2          
85%            
80% 8
Hard
   
75%     Strength Training    
70%            
65%  
Moderate
       
60% 12    
55%            
50%  
Low
Circuit Weight Training    
45%            
40% 15          
 


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