Calcular 1rm Peso Muerto

What is 1RM in deadlift?

The one-rep max (1RM) is the maximum weight you can lift for one repetition of an exercise. For deadlift, it represents your absolute maximum strength in this compound movement. Knowing your 1RM helps set appropriate training loads and monitor progress over time.

There are several methods to estimate your 1RM, but the Epley formula is one of the most accurate and widely used. It takes into account both the weight lifted and the number of repetitions performed.

How to calculate 1RM for deadlift

To calculate your 1RM for deadlift, you need to know the weight you lifted and the number of repetitions you performed. The Epley formula provides an accurate estimate of your maximum lifting capacity based on these two variables.

The formula accounts for the fact that as you perform more repetitions, your strength decreases. This allows for a more accurate estimation of your true 1RM compared to simpler methods like the Brzycki formula.

The Epley formula

The Epley formula for calculating 1RM is:

Where:

• Weight is the weight you lifted (in kilograms or pounds)
• Reps is the number of repetitions you performed

This formula provides a more accurate estimate of your 1RM compared to other methods, especially for lower repetition ranges.

Worked example

Let's say you lifted 120 kg for 5 repetitions. Using the Epley formula:

This means your estimated 1RM for deadlift is approximately 140 kg.

Note that this is an estimate. Your actual 1RM may vary slightly depending on factors like fatigue, technique, and recovery.