![]() ![]() A beginner is someone who has been practicing the exercise for at least 1 month. These numbers are based on the Strength Level database. This method isn’t as accurate as the ACMS 1RM protocol, but it’s much safer for beginners and people who are training solo.Īssuming the average male weighs 200lbs and the average female weighs 170lbs, here are the typical beginner 1RMs for the 5 main barbell lifts: Compound Exercise Average Male Beginner 1RM Average Female Beginner 1RM Bench press 135lb / 60kg 50lb / 25kg Shoulder press 85lb / 40kg 35lb / 15kg Bent-over row 115lb / 55kg 40lb / 20kg Squat 185lb / 85kg 85lb / 40kg Deadlift 220lb / 100kg 105lb / 50kg Now you can go on the Strength Level Database, locate the desired exercise, and it will give you an estimated 1RM based on thousands of user-generated lifts. This can be done by determining you’re current body weight and training level (novice, beginner, intermediate, advanced, or elite). If you don’t have a spotter available, the safest alternative to actually measuring your 1RM is to estimate it instead. It’s also important to have a spotter on standby to assist with any failed attempts. This will reduce the likelihood of fatigue affecting your 1RM. Ideally, you should reach you’re 1RM within 5 attempts. Here is ACSM’s 1-rep max protocol in action. Record the weight of the failed attempt (1RM).Continue resting and adding weight until failure.Rest for 3-5 minutes and perform another single repetition.Add 5-10lbs and perform a single repetition. ![]()
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