Physical Exercise
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METRIC
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One-Rep Max

One-rep max (1RM) is the maximum amount of weight a person can lift for a single repetition of a given exercise, serving as a key measure of muscular strength.
TARGET:
OVERVIEW

One-rep max (1RM) is the maximum amount of weight an individual can lift in a single repetition of a specific exercise, such as a bench press, squat, or deadlift, and is a key measure of absolute muscular strength. It provides a baseline for strength training programs, allowing individuals to calculate appropriate resistance levels for various intensities and track progress over time. Beyond its role in physical fitness, 1RM is significant for neurological health, as it involves the recruitment of motor neurons and neuromuscular coordination to achieve peak force output. This engagement of the nervous system helps improve neural efficiency, muscular activation, and overall functional performance, making it a valuable metric for both physical and neurological development.

MEASUREMENT

To measure your one-rep max (1RM) using the bench press, follow these steps:

  1. Warm-Up: Begin with 5-10 minutes of light cardio followed by dynamic stretches and a few light bench press sets. This prepares your muscles and joints for heavier loads.
  2. Estimate Starting Weight: Choose a weight that you can lift for 6-8 repetitions comfortably. This helps prevent fatigue early in the process.
  3. Progressive Loading:
    • Perform 1-2 repetitions with the initial weight.
    • Gradually increase the weight by 5-10% for each attempt.
    • Rest for 3-5 minutes between sets to allow full recovery.
  4. Test Your 1RM:
    • Continue adding weight until you reach the maximum you can lift for one complete repetition with proper form.
    • Proper form includes keeping your back flat against the bench, lowering the bar to your chest, and pressing it back up to full extension without assistance.
  5. Safety Precautions:
    • Always use a spotter to assist if needed.
    • If working alone, use a power rack or safety pins to catch the bar in case of failure.
  6. Record and Adjust: Once you identify your 1RM, use it as a baseline for your training program, typically calculating percentages of the 1RM (e.g., 70% for moderate intensity or 85% for high-intensity lifts).

Key Tips:

1RM = Weight Lifted × (1+ (Reps Performed/30))


This method is safer for beginners while still providing a reliable strength estimate.

Benchmark Notes

Below are One-Rep Max Bench Press Benchmarks (measured in kilograms) for males and females, divided by age groups and fitness levels. These values are based on bodyweight ratios (the weight lifted divided by bodyweight).

  1. Bodyweight Ratio: This ratio is calculated by dividing the weight lifted by the individual’s bodyweight. For example, if a male weighs 70 kg and lifts 105 kg, his ratio is 105÷70=1.5105 \div 70 = 1.5105÷70=1.5, which falls under the "Excellent" category for ages 18-25.
  2. Superior: Reflects elite strength, often seen in advanced athletes or strength-trained individuals.
  3. Excellent/Good: Indicates above-average and average strength, respectively.
  4. Fair/Poor: Highlights below-average strength, often seen in individuals with minimal strength training.
ASSESSMENT
QUESTIONNAIRE
Questionnaire Scores
Although evidence suggests a correlation between questionnaire scores and neurological health, it does not prove causality or guarantee brain health. Always consult a qualified medical practitioner before making any decisions regarding your health or lifestyle.  
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BENCHMARKS
Benchmark Warning
These benchmarks are generalized and may vary based on individual factors such as genetics, stress levels, medications, or medical conditions. Always consult a healthcare professional for personalized interpretation.
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Age Group Fitness Level Male (1RM as Bodyweight Ratio) Female (1RM as Bodyweight Ratio)
18-25 Superior 1.8+ 1.0+
Excellent 1.5-1.8 0.8-1.0
Good 1.2-1.5 0.6-0.8
Fair 1.0-1.2 0.5-0.6
Poor Below 1.0 Below 0.5
26-35 Superior 1.6+ 0.9+
Excellent 1.4-1.6 0.7-0.9
Good 1.1-1.4 0.6-0.7
Fair 0.9-1.1 0.4-0.6
Poor Below 0.9 Below 0.4
36-45 Superior 1.4+ 0.8+
Excellent 1.2-1.4 0.6-0.8
Good 1.0-1.2 0.5-0.6
Fair 0.8-1.0 0.4-0.5
Poor Below 0.8 Below 0.4
46-55 Superior 1.3+ 0.7+
Excellent 1.1-1.3 0.5-0.7
Good 0.9-1.1 0.4-0.5
Fair 0.7-0.9 0.3-0.4
Poor Below 0.7 Below 0.3
56-65 Superior 1.2+ 0.6+
Excellent 1.0-1.2 0.5-0.6
Good 0.8-1.0 0.4-0.5
Fair 0.6-0.8 0.3-0.4
Poor Below 0.6 Below 0.3
66+ Superior 1.0+ 0.5+
Excellent 0.9-1.0 0.4-0.5
Good 0.7-0.9 0.3-0.4
Fair 0.6-0.7 0.2-0.3
Poor Below 0.6 Below 0.2
RELATED RESOURCES
Research
January 16, 2025
Discover Applied Sciences (SN Applied Sciences)

Unlocking the Full Potential of Resistance Training: A Comparative Analysis of Low- and High-Intensity Effects on Neurotrophic Growth Factors and Homocysteine

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BATTLEGROUNDS
TAGS
resistance training, brain health, neurotrophic factors, homocysteine, cognitive function
SUMMARY

This study investigated how different intensities of resistance training affect brain health-related biomarkers. Twelve young male participants with no prior strength training experience engaged in a randomized controlled cross-over trial, completing either high-intensity (80% 1RM) or low-intensity (40% 1RM) resistance training. Blood samples showed that high-intensity training significantly increased neurotrophic factors (BDNF, IGF-1, VEGF), while both training intensities lowered homocysteine levels, which is linked to cognitive decline. The study was randomized, included a control period, and used statistical analyses showing significant effects (p < 0.05). However, its small sample size limits generalizability to broader populations.

Incorporate resistance training into your routine to support brain health, as both high- and low-intensity exercises lower homocysteine, a marker linked to cognitive decline. High-intensity workouts may provide greater boosts to neurotrophic factors, but lower-intensity training offers similar benefits with reduced injury risk. Given the study's small sample size, long-term research is needed to confirm cognitive effects. Aim for a balanced approach that aligns with your fitness level and safety considerations.

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