New Lifter's Handbook

Beginner’s Guide to
1RM Testing

Testing your limits is exciting, but safety comes first. Learn how to estimate your strength without risking injury.

Pro Tip: You don't need to lift your absolute max to know your 1RM. First, calculate your 1RM using our 1RM calculator by testing a safe 3RM or 5RM.

What is a 1RM and Do You Need It?

A One Rep Max (1RM) is the maximum weight you can lift for a single, full-range repetition with proper form. For beginners (less than 6 months of training), finding a specific "True 1RM" is often unstable because your nervous system is still learning the movement patterns.

Instead of testing a grindy, dangerous single rep, we recommend finding a Technical Max or an Estimated 1RM.

Step-by-Step: How to Estimate Your 1RM

  1. Warm-up Thoroughly: Do 5-10 minutes of light cardio followed by dynamic stretching.
  2. Ramp Up Sets:
    • Empty Bar x 10 reps
    • 50% of estimated usage x 5 reps
    • 70% of estimated usage x 3 reps
  3. The Test Set: Pick a weight you think you can lift for 3 to 5 reps. Perform the set until your form starts to break down (RPE 9). Do not go to absolute muscular failure.
  4. Calculate: Take that weight and rep count, put it into our 1RM Calculator, and let the math give you your projected max.

⚠️ Safety First

  • Always use spotters for Bench Press and Squat.
  • Use safety pins in the rack set to an appropriate height.
  • If your form breaks (back rounding, uneven pressing), the rep does not count.

Simple Beginner Strength Routine

Once you have your estimated 1RM, use this 3-day full-body split to build a solid foundation.

The "Linear Foundation" Plan

Focus: Mastering technique while slowly increasing weight.

Workout A

  • squat: 3x5 @ 70% 1RM
  • Bench Press: 3x5 @ 70% 1RM
  • Rows: 3x8 (RPE 8)

Workout B

  • Deadlift: 3x5 @ 70% 1RM
  • Overhead Press: 3x5 @ 70% 1RM
  • Pull-ups: 3xAMRAP

Progression

Every week, add 2.5kg (5lbs) to the bar. Recalculate your 1RM every 4-6 weeks.

Frequently Asked Questions

What if I fail a rep?▼

It happens. If you have safeties set, lower the bar gently onto them. If benching, have your spotter help. Rest 5 minutes, lower the weight by 5-10%, and try again or call it a day.

About the Author: The 1RM Calculator Team provides evidence-based training tools. Content reviewed by certified coaches.

Important Medical Disclaimer

The training programs, techniques, and nutritional information provided on this website are for educational and informational purposes only. They do not constitute medical advice or professional training instruction.

Resistance training involves inherent risks of injury. You should consult with a qualified healthcare professional or physician before starting any new exercise program, especially if you have a history of heart disease, high blood pressure, or other medical conditions. By using this information, you agree that the authors and website owners are not liable for any injuries, damages, or losses sustained in connection with the use of this content. Always listen to your body and stop immediately if you experience pain, dizziness, or shortness of breath.