How to use your 1RM in training
Your 1RM tells you how heavy to train. For strength you usually work between 80 and 90% of your 1RM for 3 to 6 reps. For muscle growth you work around 65 to 80% for 6 to 12 reps.
Your 1RM is not a fixed number: it goes up as you get stronger. That is why the Stren app tracks your estimated 1RM per exercise automatically from every set you log, with a chart that shows it climbing.
Tips for a reliable estimate
- Use a set that was genuinely hard, ideally 3 to 8 reps.
- Only count reps with good form.
- Enter your RPE if you had reps left in the tank; it makes the estimate more accurate.
