OXOLT • STRENGTH & CONDITIONING
Know your load.
Train with purpose.
Calculate practical training loads from your one-repetition maximum, or estimate your 1RM from a recent set.
What should I lift?
Enter your estimated or tested 1RM and select a percentage to calculate the corresponding training load.
Don't know your 1RM?
Use a recent set to estimate your 1RM without having to test a true maximum.
Percentage-based loading.
Training loads can be expressed as a percentage of your one-repetition maximum (1RM). This gives you a simple way to adjust the resistance according to the intended intensity of a session.
For example, if your 1RM is 100 kg, a 75% training load would be 75 kg.
No need to max out.
The estimated 1RM calculator uses your weight and repetitions to provide an approximate maximum. Estimates become less reliable as repetitions increase, so use the result as a guide rather than a precise measurement.
Percentage-based loads are estimates and should be adjusted according to your experience, technique, exercise selection and how you feel on the day. They are intended as a training guide, not a prescription.
If you are returning from injury or have been advised to modify your training, follow the guidance of your qualified professional.