what is RM?

Repetition maximums are commonly used to design and adjust workout routines based on your current strength level and goals. It helps your coach and you as an individual track your progress and tailor exercises accordingly to get the most out of your strength training program.

Examples:

1 RM: signifies the maximum resistance a person can move in one repetition of an exercise.

10RM: would be the heaviest weight a person could lift for 10 repetitions of an exercise

75% of 1RM: If your 1RM for an exercise is 10kg, your 75% of 1RM would be 7.5kg for that exercise. This is typically used if you are performing sets and reps of an exercise for example, 3 set of 10 Reps at 75% of 1RM.

How to Use One-Repetition Maximum (1RM)

1RM is your personal record for a squat, deadlift or any other exercise involving weights. It is a standard in weight training for marking improvement, allowing you to track your progress and adjust your weight training program accordingly.

Anyone how does weight training and is interested in increasing overall strength may find the 1RM measurement helpful for monitoring progress.

How to Safely Test and Calculate Your 1RM

Measuring your 1RM is not simply a matter of grabbing the biggest weight and performing a rep. By definition, you will be stressing this muscle to its maximum and placing yourself at risk of an injury if you don't do it properly.

When testing your 1RM:

• It's important to use a spotter to help you avoid injury.

• If you are a beginner exerciser, it's not a good idea to test your 1RM until you can consistently maintain proper form.

• Before performing the 1RM test, give the targeted muscle group 24 hours of rest time.

Test Your 1RM

To test your 1RM:

1. Choose which move you are going to test (squat, bench press, etc.). It's important to pick a move that you can perform with proper form.

2. Perform activation exercises suitable for the movement you are going to be testing. Doing so helps reduce the risk of injury, encourages perfect form, so don't skip and also this step.

3. Do 6 to 10 reps of your chosen move using a weight that's about half of what you think your max will be.

4. Rest for at least 1 to 2 minutes.

5. Increase the weight up to 80% of what you think your max might be. Do three repetitions.

6. Rest for at least 1 minute.

7. Add weight in approximately 10% increments and attempt a single rep each time, resting for at least 1 to 2 minutes in between each attempt.

8. The maximum weight you can successfully lift, with good form and technique, is your 1RM.

Example of Calculating 1RM

If an individual believes they can bench press 50kg :

• After activations, they would begin with 25kg and complete 6 to 10 reps.

• They would increase up to 40kg pounds and do 3 reps.

• They would then attempt 1 rep of about 55kg.

• They would then attempt 1 rep of about 50kg if they are able to maintain proper form.

If they are able to lift 50kg with good form, but feel they can't lift more weight than this while maintaining proper form, then that is their 1RM (maximal strength = 50kg).

Meaning of RM in Exercise Instructions

You may see repetition maximum used in exercise instructions.

Examples include:

• "3 sets of 10RM lifts," which means performing each exercise using the weight you can only lift with good form 10 times for 3 sets.

• "10 reps at 75% of 1RM," which refers to weights based on a percentage of 1RM, meaning if your 1RM is 10kg for that exercise, you would use 7.5kg of weight.

By using repetition maximum instead of defined weights, people of different abilities can use the same training instructions and each benefit from the training effect the exercise sequence was designed to produce. In addition, even if your 1RM increases, you can continue to refer to the same instructions, but increase the weights.