1-Rep Max Calculator Deadlift – Introduction
Your 1 rep max is the maximum amount of weight you can lift for a single repetition.
Knowing your one-rep max is especially meaningful for the sport of Powerlifting because, in competition, you will do your 1RM for the three lifts:
- Squat,
- Bench Press, and
- Deadlift
But, you are not in a powerlifting competition, and only want to get stronger.
And you know that there are few strength training exercises that will lean out your body faster than the deadlift.
This post will help you calculate your 1 rep max for the deadlift, squat, and bench press fast in 5 easy steps.
How to Find Your 1RM Without Injury
Why do you want to know how to calculate your 1 rep max?
You can just try your max squat, bench, or deadlift and see how much you can lift, right?
Well, attempting a one-rep max on a squat, deadlift, or bench press is a terrible idea!
Unless you have a deep-seated desire to injure yourself.
Some of the greatest Strongmen and Powerlifters of all time never attempted their absolute max.
For example, Herman Goerner, a name you never heard of, was at one time considered the strongest man on the planet,
Yet, he never attempted to deadlift the max weight possible.
And, if you think he didn’t lift that much, check out some of his greatest lifts over a hundred years ago!
They will leave you speechless.
So, rather than risking injury, use an equation to determine your 1RM.
[CP_CALCULATED_FIELDS id=”6″]
The 1 Rep Max Calculator Deadlift Formula
Instead, here is the method to assess your one-rep max for use in a beginner deadlift program:
- 1 RM = weight * reps * 0.0333 + weight
Where:
1RM = the predicted maximum amount of weight you can lift for a single repetition.
Weight = the total weight, including the Olympic barbell and any additional weight lifting plates.
Reps = number of reps or repetitions
This formula is known as the Epley formula.
Jim Wendler popularized it in his book 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength.
As a result, the Epley formula is also known as the Wendler formula.
This deadlift 1RM calculator works for the most critical barbell compound lifts; squats, deadlifts, overhead press, bent-over rows.
And any other compound weightlifting exercises like the front squat.
How to Test Your 1 Rep Max
How to Warm Up to Test Your 1RM
To determine your one-rep max deadlift the safe way, do the following:
Test if you can easily lift two 20 pound Amazon Basics Cast Iron Kettlebell - 20 Pounds, Black from the floor.
Put the kettlebells down on the floor, push your hips back, grip the kettlebell handles, keep your back straight, tighten (brace) your core, and push the floor away with your feet.
Do not lift the kettlebells with your arms.
See the deadlift form checklist for more deadlifts tips.
Instead, keep your arms long, they are like hooks, only there to grip the handle tightly.
It is your posterior chain that pulls the bar up.
The posterior chain refers to the muscles that are on the backside of your body.
Those muscles, your glutes, your hamstrings, erector spinae, and lats are the main muscles that do the deadlift.
If you can easily lift two 20 or 30-pound kettlebells, next move on to an Olympic barbell which has two 10 lb bumper plates on each side.
Bumper Plates
Bumper plates are an excellent tool for the deadlift beginner.
This is because a 5-pound bumper plate has the same circumference as a standard 45-pound iron plate.
For example, these REP FITNESS Colored Bumper Plates for Strength and Conditioning... come in 5 lb, 10 lb, 15 lb, 25 lb 35 and 45 pounds, which means that you can warm up using bumper plates with the barbell already set at the typical height for a standard deadlift.
The proper bar height for a deadlift is 8.75 inches no matter how tall or short you are.
Always deadlift at the standard bar height.
This is better for your safety and for competition, if you want to go beyond the deadlift for fitness and pursue powerlifting.
Another plus of bumper plates is that they are made out of virgin and recycled rubber with a cast iron core.
As a result, you will protect your floor and not make as much noise deadlifting with bumper plates as iron plates, which is a welcome feature when you have a home or garage gym.
With a pair of 10 lb bumper plates, the total weight with a 45-pound Olympic barbell is 65 pounds.
Attempt to do five repetitions.
If it feels comfortable, add another pair of 10-pound iron plates to bring the weight up to 85 pounds.
Do five more deadlift repetitions.
On a scale of 1 to 10, how difficult did that last set feel?
Use a scale of 1 to 10, with one being the easiest and ten being the hardest.
If you felt like it is a level 6 or 7, that is heavy enough to determine your 1RM.
1RM Calculator Deadlift in 5 Easy Steps
Here is how the deadlift 1RM calculator works:
All you have to do is plug in the numbers, for example, 85 lbs and 5 reps to the 1 rep max formula:
Step 1. 1 RM calc = weight * reps * 0.0333 + weight
Step 2. 1 RM = 85 * 5 * 0.0333 + weight =
Step 3. 85 x 5 = 425
Step 4. 425 x 0.0333 = 14.1525
Step 5. 14.1525 + the original weight of 85 pounds = 99 or round up to 100 pounds.
Are Estimated 1 Rep Maxes Useful?
1 Rep Max Calculator Deadlift – Final Thoughts
When you want to get back into shape or get fit, you owe it to yourself to not get injured.
Sprains, strains, tears, and overtraining will hamper your progress more than skipping a workout.
Because once you injure yourself, you can be sidelined for months.
There are two great benefits using this 1 rep max calculator deadlift formula:
- You do not need to lift your max weight to estimate what it is!
- And once you know your 1RM, you can then use it in a deadlift program to make continual progress.
These are two excellent reasons for using the 1RM methodology in your training.
What’s Next
Now that you know your 1 rep max for the deadlift, use this beginner deadlift workout routine and 12-week deadlift program for the next step of your body transformation and fitness journey.
If you think you are still too heavy to start deadlifting, use this free guide to lose 20 pounds in 3 months to get you started on your fitness journey.
Related posts:
- 5 Best Deadlift Shoes to Get the Most out of Every Single Rep in 2020
- 9 Hex Bar Deadlift Benefits to Get Fit Without Barbell Deadlifts
- 29 Best Brian Shaw Deadlift Tips that Will Make You Fit
- 5 Best Deadlift Bars on The Market Today in 2020
- 7 Greatest Deadlift Muscles Worked That Can Change Your Life
- 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast
- 3×5 Workout Plan: The Only Strength Training Program You Will Ever Need
- 12 Week Deadlift Program for Beginners in Fitness or Powerlifting
- What Muscles Does a Hex Bar Deadlift Work?
- How To Do A Dumbbell Deadlift: Proper Form, Benefits + Variations
- 25 Best Konstantin Konstantinovs Deadlift Workout Routine Tips
- 3 Army ACFT Deadlift Standards for Combat Fitness You Probably Didn’t Know
- Hermann Goerner’s Deadlift Records Will Leave You Speechless
- 9 Essential Deadlift Workout Tips for Beginners
- 3 Tragic Derek Poundstone Injuries That Are Not in Vain
- Roy Hibbert’s Deadlift Training Will Make You a Better Athlete
- 20 Amazing Shaquem Griffin Bench Press Reps Will Blow Your Mind
- Calories Burned Deadlifting: How Many Can You Burn in One Workout?
- The Best Knee Sleeves for Squats on the Market Today in 2020
- Deadlift Everyday Without Burning Out or Hurting Yourself
- 5 Best Deadlift Shin Guards on the Market Today in 2020
Please take a moment to share the 1 Rep Max Calculator for Deadlifts, Squats, and Bench Press – Thank You!
Rich is a NASM-CPT (Certified Personal Trainer), an