However, it is not so easy to test directly. One way to get a good estimate is by using a 1-RM calculator.
Method
Make sure you are well warmed up before performing the test. Choose a weight that you can lift 3 to a maximum of 5 times. You might be able to do up to 10 repetitions, but this makes the calculation slightly less accurate. Enter the weight and the number of repetitions, and the calculator will estimate your 1-RM for that exercise. You can perform the test for a few key exercises. If you do this regularly and always under the same conditions, you can track your progress.
