Estimated 1RM — Docs

Squat 40, 60, 70 and 80 kg in one workout and track each set. Metric Lift then estimates your one-rep max from how fast the bar moved. That number is your estimated 1RM, or e1RM. It updates every workout, with no max attempt.

e1RM comes with Pro or Ultra. See Subscriptions.

What the estimate needs

Metric Lift shows an e1RM when one exercise in one workout meets all of these:

3 different loads. Three sets at one weight count as one load.
A wide spread. Your heaviest load is at least 60% above your lightest. Or your bar speed at the lightest load is at least 0.25 m/s faster than at the heaviest.
Tracked reps. Each set is recorded with the camera or imported from a video.
Velocity tracking on. The exercise is a barbell exercise with tracking switched on.

The example above has 4 loads, and 80 kg is 100% above 40 kg, so it qualifies. Until a workout qualifies, the e1RM shows -.-. Add a set at a new weight to fix it.

Tip: A quick set counts only once you save it into a workout. See Load-velocity & power profiles.

How Metric Lift gets the number

Metric Lift draws your load-velocity line for the workout, then follows it down to your minimum velocity. The load at that speed is your e1RM. See Load-velocity & power profiles for how the line is built.

Minimum velocity is the bar speed of a true max. Metric Lift sets a default for each exercise, such as 0.25 m/s for the bench press and 0.35 m/s for the squat. If your own max moves faster or slower, change it.

Where you see it

Exercise card — tap Show profile. The e1RM sits above the velocity profile.
% 1RM column — each set shows its load as a percentage of your e1RM.
Team leaderboard — coaches can rank the roster on Estimated 1RM in the app. See Team leaderboard.

Each exercise has its own e1RM. Your squat e1RM does not carry over to the front squat, and high-bar and low-bar squats are separate.

Change the settings for one exercise

Tap ⋯ on the exercise card, then Exercise settings:

Enable 1RM estimation — turn the estimate on or off for the exercise.
Minimum velocity — the bar speed Metric Lift uses as your max. It shows when estimation is on.
Default metric — mean or peak velocity.

Use it to set loads

Your plan calls for 5 reps at 82%. Today’s e1RM is 150 kg, so you load 123 kg. Work the load out again from each day’s e1RM.

If you log RPE, Metric Lift also shows an RPE e1RM from your heaviest set rated RPE 6 or higher, with 10 reps or fewer. It is a separate number from a separate method. See RPE and RIR.

When to trust it less

A narrow spread. Loads that barely qualify give a short line. Metric Lift then extends it a long way to reach your max, and small errors grow with that distance. Add a set near your heaviest working load.
Tracking errors. A rep with a bad reading bends the line. Check the set review and hide false reps. See Editing set details.
The deadlift. In a study of 11 trained athletes, bar speed at a max deadlift changed between test days. That made the predicted max less dependable (Ruf et al., 2018).

Test a true 1RM when you need a real attempt, such as before a competition, or after a long break from heavy work.