How to Increase Your 1 Rep Max: Programming for Strength

Improving your one-rep max requires a different training approach than general fitness work. Here's what the research supports.

Train in the 1–5 rep range regularly

Your nervous system needs to be practised at handling near-maximal loads. Include at least one session per week with sets of 1–3 reps at 90%+ of your current 1RM.

Use percentage-based programming

Structure your training around percentages of your 1RM. A typical strength block: Week 1: 5×5 at 75% → Week 2: 4×4 at 80% → Week 3: 3×3 at 85% → Week 4: deload → Week 5: test new max.

Prioritise the main lift

Do your primary strength movement first in the session, when you're fresh. Accessory work follows.

Don't neglect the technique

Many 1RM failures are technical, not strength failures. Film your lifts; work with a coach; drill the movement pattern at moderate loads.

Track your progress with our 1RM calculator.