The Repetition Maximum (RM)

By: Mujuthaba

A repetition maximum is the maximum load an individual can lift, with proper technique, for a certain number of times without assistance. The most widely used repetition maximum is the one-repetition maximum, or the 1RM. A repetition is the number of times an individual can lift a load without taking a rest. In this case 1RM would be the maximum load an individual can lift with proper technique without assistance.

If an individual can do 10 repetitions of Squats with 80kg, that individual’s 10RM of Squats is 80kg (written as 10RM@80kg). If the client can perform one more repetition (11 repetitions) with 80kg, the client’s 10RM wouldn’t be 80kg. In this case the 10RM would be more than that.

The load and repetition are always inversely related. This means is that as the load goes up, the repetitions performed will be low. If the load goes down, more repetitions can be performed. Load, in terms of exercise, is described as percentage of one-repetition maximum (%1RM), or by the percentage of an individual’s maximum lift. This description of load (1RM) is used in prescribing exercises, which differ in %1RM according to individual goals.

For example, if an athlete wants to be trained for size (hypertrophy), the athlete would be using loads of 70-80% of their 1RM as opposed to an athlete working for endurance. An endurance athlete would need to work at 20-30% of their 1RM. In these both cases, they would be adjusting their repetitions automatically to the load. 80% of 1RM would be capable of about 8 repetitions, while 30% of 1RM would give a repetition count above 15.

In this case, it is extremely important for someone, especially for beginners, to test their 1RM. This would be crucial in helping a client reach specific goals as the load would be monitored as part of the exercise testing. One-repetition maximum test should be conducted under the watchful eye of a PT familiar at conducting 1RM tests. If you are in training currently, try testing your 1RM twice or thrice a week, you maybe surprised at your training progress.