Working out with the right weight is vital for meeting your personal goals in the gym. Discovering what your 1 rep max is important to learning what weight and at what reps to perform fitness activities at. If you do not have a partner there are calculations to discover your 1 rep max.
1 Rep max Calculation:
Weight Working Out at X Number of reps X .033 + Weight Working Out at
For example if you were bench pressing 5 reps at 220 pounds:
220lbs X 5 reps X .033 + 220lbs = 256.3 estimated 1 rep max
Do this for your resistance exercises like bench presses, squats, and presses.
So you have your 1 rep max…now what? It depends on your goals. If you want to make more muscle gains use low reps at a higher weight. If you want to go for the lean muscular look use high reps with a lower weight percentage of your 1 pre max.
Endurance and toning is best developed at a weight of 40 to 70% of the 1 rep max, with repetitions of 12-25 per set. Make sure to use the right tempo with this kind of exercise as well. The tempo should be 4 seconds down / 1 seconds up/ 2 second hold. This will give you’re the most fat burning capability and help with toning.
Strength gains, which also will result in hypertrophy (bigger muscle size), occur at 70-90% of the 1 rep max. Training at this pace will require fewer reps to accomplish proper exercise. Best gains are done with 5-10 reps at the 70-90% of the 1 rep max. Working for strength gains also has its own tempo too. 2 seconds down / o seconds hold / 2 seconds up. Working out at this pace will have you noticing more flex in the mirror!
Power exercises are done ideally with medicine balls and other tools. These should be done at 30-45% of your 1 rep max or at about 10% of your body weight if using medicine balls. These exercises will train your fast twitch muscles and help with explosive movements. The tempo for these should be fast and done under the supervision of a trainer to ensure proper form to prevent injury.
Goal Intensity Range Tempo (Down/Hold/Up)
Endurance/Toning 40-70% 1 Rep Max 4/2/1
Strength 70-90% 1 Rep Max 2/0/2
Power 30-45% or 10% Body Wt FAST
Make sure your workout plan works for you and not vice versa. Your workout should be your roadmap to your fitness goals. Following the right map you will soon find yourself where you want to be!
February 10, 2010 at 7:45 pm
Jarrod – would you want to use a 10RM for someone just starting out or is performing a 5RM okay? Is there a progression to follow before pushing hard for the 5 reps?
February 10, 2010 at 8:26 pm
It depends on your individual exercise goals. If your goal is to gain strength I would recommend using a 5 rep max protocol. If your goal is to gain the most muscle I would use the 10 rep max protocol. I would use the 10 rep max for someone just starting out working out. Beginning at a weight training program needs to first tone and train the muscles for endurance first. The progression should be about 1 month in each phase exercise. First endurance/toning, then strength, then power. Remember you first had to learn to walk before you learned to run.