1 RM = 1 Repetition Maximum: How do we calculate it and how it guides strength training
The 1RM (one-repetition maximum) is the maximum weight you can lift for a single repetition of an exercise.
We can estimate 1RM weight by using a formula for max weight lifted for more reps (between 2 and 10).
So for example if you can squat with a 20kg weight for 10 reps the formula would be 20kg x (1 + 10 reps x 0.033) so your 1 RM would be:
Multiply the reps by 0.033
e.g. 10 reps * 0.033 = 0.33
Add 1
e.g. 0.33 + 1 = 1.33
Multiply by weight
e.g.20kg * 1.33 = 26.67 kg
So in this example the estimated 1RM is 26.67 kg.
Or using this table, we look for the number of repetitions performed (in this case 10) and the multiply the amount of weight lifted by the number shown in the last column (in this case 1.33).
Depending on a number of factors including experience, spasticity, fatigue, injuries, joint contractures, cognitive elements and co-existing medical conditions,
we then use the amount to calculate a % of your 1RM that is safe and effective for you to improve your strength.
HOW DO WE PRESCRIBE EXERCISES?
After testing strength and discussing the client’s goals, we will work through and create an exercise program.
During our session together, we will try each exercise and make sure that it is challenging enough to ensure that our body can change and adapt to build up the muscle in the body. We also consider your breathlessness and perceived exhaustion to ensure you are safe and are comfortable with completing the exercises.