CALCULATE YOUR MAX WITHOUT HAVING TO GO HEAVY! BENCH, CURL, LEGS?

 

What Can you Max Curl? Bench?

Smarter Strength Testing: Beyond the Traditional One-Rep Max

Most lifters have heard of the one-rep max (1RM)—the heaviest amount of weight you can lift for a single, technically sound repetition. It’s a classic benchmark in strength training, but it’s not always practical or safe for everyone. Testing a true 1RM requires ideal conditions: proper equipment, a spotter, and experience with heavy loads. For many people, especially those training alone or using exercises that aren’t barbell-based, a direct 1RM test simply isn’t the best approach.

Fortunately, there are indirect rep-max assessments that estimate your 1RM without pushing your body to the edge. These methods use submaximal loads and higher repetitions, allowing you to train safely while still generating reliable data about your strength levels.

The 10-Rep Max (10RM): A Safer, Smarter Strength Test

One of the most useful indirect assessments is the 10-Rep Max (10RM) Method. Instead of attempting a risky single lift, you determine the heaviest weight you can perform for 10 challenging, full-effort reps. Because the load is lighter than a true max, the injury risk is significantly lower, and the method works for nearly any exercise—barbells, dumbbells, machines, and even bodyweight variants.

For the average person or athlete training solo, the 10RM method is often the most feasible and safest option.

How the 10RM Method Works

Below is the structured protocol used by coaches and strength professionals:

Warm-Up

1. Equipment Familiarization:
   10 reps with a very light weight or no weight.

2. 50% Warm-Up Set:
   10 reps at roughly 50% of your perceived 10RM load.

3. 75% Warm-Up Set:
   After 1 minute of rest, perform 5 reps at ~75% of your perceived 10RM.

10RM Attempts

1. Start at or slightly below your perceived 10RM.

2. Instruct yourself (or the participant) to aim for 11 reps, to ensure true maximal effort.

3. Based on performance:

   • If 11 reps are completed:
     Rest 2 minutes, increase weight, and try again.
     • Add 5–15 lb for upper body
     • Add 15–25 lb for lower body

   • If fewer than 10 reps are completed:
     Rest 2 minutes, reduce weight.
     • Subtract 5–15 lb for upper body
     • Subtract 15–25 lb for lower body

4. The final 10RM is the last successful set of 10 repetitions, ideally reached within 3–5 attempts.

How to Estimate Your 1RM From Your 10RM

Once your 10RM is established, convert it into an estimated 1RM using either formula:

• Estimated 1RM = 10RM ÷ 0.75

• Estimated 1RM = 10RM × 1.33 THIS IS YOUR MAX.

Both methods produce similar results and allow you to program your training intensities with confidence.

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Why Indirect Rep-Max Testing Works

Indirect methods reduce risk, broaden the number of exercises you can test, and offer repeatable strength assessments throughout your training cycle. For most people—especially those training without a partner—rep-max testing like the 10RM method provides meaningful data while prioritizing safety.

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