Weightlifting Standards

One Rep Max (1 RM)

[Edited 2018-01-30 –
Here are a better set of standards which are age adjusted
].

In weightlifting the maximum weight that a person can do of a particular lift is called a One Rep Max (1 RM). There are standards for the 1 RM which are divided by levels of training (Weightlifting Performance Standards). These standards are also divided by gender and body weight. So, for instance, a male who weighs 181 lbs and is untrained should be able to deadlift 150 lbs. This is helpful for determining the weight a beginner should be lifting as well as the progressions they they should be making/should expect. As that same person moves from Untrained to Novice he should be moving from the 150 lbs to 275 lbs.

Levels of Training

From that page:

Untrained

An individual who has not trained on the exercises before, but can perform them correctly. This is the minimum level of strength required to maintain a reasonable quality of life.

Novice

An individual who has trained regularly for up to several months. This level of strength allows for the demands of vigorous recreational activities.

Higher levels are beyond the discussions in this page.

Rep Scaling

There are calculators which can be used to predict a One Rep max based on the number of lbs lifted in a larger set. So, for example, if you can do 5 reps unbroken of 65 lbs that corresponds to a one rep max of 73 lbs. Here are the various numbers this corresponds to:

At CrossFit they list a prescribed (Rx) weight for males and females. These are based on a 1 RM (1 rep max). There is a single number prescribed for males and a different, single number prescribed for females.

 

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