The Science of 1RM Estimation: Using Load-Velocity Profile (LVP)
- Apr 9
- 8 min read
What Is 1RM?
"How much do you bench?" -- a question every weight trainer has heard at least once. But attempting a true maximal lift every time to find your exact 1RM carries significant injury risk and requires 5-7 days for recovery. What if you could estimate your 1RM within 2-3% accuracy using just 3-4 submaximal sets?
1RM (One Repetition Maximum) is the maximum weight you can lift for a single repetition. It serves as the standard for assessing strength levels and setting training intensity.
According to NSCA (2016) guidelines, 1RM is the most important reference point for setting training program intensity.
At a Glance Using the load-velocity relationship (LVP), you can estimate 1RM without lifting maximal weights Measuring with 3 or more loads achieves accuracy within 3-5% error Daily 1RM estimation lets you set training intensity matched to daily readiness Simply measure warm-up set velocities with the Point Go sensor and the app automatically calculates your 1RM
Problems with Traditional 1RM Testing
Limitations of the direct maximal lift approach (Chapman et al., 1998):
Injury risk: Failure at maximal load can cause serious injury
Fatigue accumulation: Multiple attempts (5-10) reduce accuracy due to fatigue
Infrequent testing: Full recovery requires 5-7 days
Unsuitable for beginners: Technical inexperience and neural inhibition lead to underestimation
Psychological burden: Fear of heavy weights
The Science of the Load-Velocity Relationship
Discovery of the Linear Relationship
González-Badillo & Sánchez-Medina (2010) demonstrated that a strong linear relationship exists between load and barbell velocity:
Correlation coefficient r = 0.95-0.99
Applicable to all major resistance exercises
High within-individual consistency
This relationship is expressed mathematically as:
Velocity = Intercept - (Gradient × %1RM)
Or:
1RM = Load / (1 - Velocity/Intercept)
MVT (Minimum Velocity Threshold)
MVT is the minimum velocity observed at 1RM. It varies depending on the exercise characteristics and the individual.
MVT by Exercise (García-Ramos et al., 2018)
Exercise | MVT (m/s) | Standard Deviation | Source |
Back Squat | 0.30 | ±0.04 | Conceição et al., 2016 |
Bench Press | 0.17 | ±0.03 | González-Badillo et al., 2010 |
Deadlift | 0.15 | ±0.03 | Lake et al., 2017 |
Overhead Press | 0.20 | ±0.04 | García-Ramos et al., 2018 |
Bent-Over Row | 0.25 | ±0.05 | Sánchez-Medina et al., 2014 |
Hip Thrust | 0.22 | ±0.03 | Loturco et al., 2018 |
Individualized MVT
Jovanović & Flanagan (2014) emphasized the importance of measuring individualized MVT:
General MVT values are group averages
Individual differences can be as large as ±20%
When possible, confirming individual MVT through actual 1RM testing is recommended
What Is LVP (Load-Velocity Profile)?
LVP is a graphical representation of the relationship between load and barbell velocity (Jidovtseff et al., 2011).
Components of LVP
L0 (Load intercept): Theoretical maximum load when velocity is 0 ≈ 1RM
V0 (Velocity intercept): Theoretical maximum velocity when load is 0
Gradient: Rate of velocity decrease per unit load increase
R² value: Goodness of fit of the linear relationship
Significance of the Gradient
According to Jiménez-Reyes et al. (2017):
Steep gradient (high value): Sensitive to resistance, strength-dominant profile
Shallow gradient (low value): Velocity maintenance ability, velocity-dominant profile
This information enables individualized training prescription.
Estimating 1RM with Point Go
Test Protocol
Validated protocol from Banyard et al. (2017):
Warm-up: 5-10 reps at a light weight
First set: 3 reps at ~50% of estimated 1RM (minimum 2 loads required)
Second set: 3 reps at ~70% of estimated 1RM
Third set: 2 reps at ~85% of estimated 1RM
(Optional) Fourth set: 1 rep at ~90% of estimated 1RM
Key: Each rep must be performed at maximal velocity for accurate estimation
Step-by-Step Guide for 1RM Testing with Point Go App
A detailed walkthrough for those performing the 1RM test for the first time. The following example assumes an estimated bench press 1RM of approximately 100kg.
Step 1: Preparation
Securely attach the Point Go sensor to the end of the barbell
Connect the sensor to the Point Go Coach app via Bluetooth
Select Measure > 1RM Measurement from the dashboard
Choose the exercise type (e.g., Bench Press)
Step 2: Warm-Up (without sensor)
Empty barbell (20kg) x 10 reps
40kg x 5 reps
Continue until sufficiently warmed up
Step 3: Perform Measurement Sets
Press the start measurement button
Set 1: Load 50kg (50%) → 3 reps at maximal velocity → set complete
Rest 2-3 minutes
Set 2: Load 70kg (70%) → 3 reps at maximal velocity → set complete
Rest 2-3 minutes
Set 3: Load 85kg (85%) → 2 reps at maximal velocity → set complete
(For higher accuracy) Rest 2-3 minutes, then add 90kg (90%) x 1 rep
Step 4: Review Results
After measurement, the app automatically displays the LVP graph and estimated 1RM
Verify that the R² value is 0.95 or higher (lower values indicate inconsistent execution)
Compare the estimated 1RM with your perceived ability
Tip: It is normal if initial test results differ significantly from expectations. After 2-3 repeated measurements, accuracy improves as you learn your own LVP characteristics.
Measurement Accuracy
Review by Jovanović & Flanagan (2014):
2 loads used: ±6-8% error
3 loads used: ±3-5% error
4+ loads: ±2-3% error
Interpreting Results
Information provided by the app:
Estimated 1RM: Calculated based on MVT
LVP graph: Visual representation of the load-velocity relationship
Gradient: Rate of velocity decrease (individual characteristic)
R² value: Data reliability (>0.95 recommended)
V0: Theoretical maximum velocity
L0: Theoretical maximum load
Training with LVP
1. Daily 1RM Estimation
Autoregulation method from Jovanović & Flanagan (2014):
Measure velocity during warm-up sets (2-3 loads)
Estimate daily 1RM
Adjust training weights to match daily readiness
Advantage: Prevents overtraining/undertraining
How to Use Daily 1RM in Programming
Daily 1RM goes beyond a simple number check -- it can be used as a reference for adjusting the entire day's training program.
Practical Application Example:
Suppose your program calls for "Squats 4 x 5 @ 75%."
Measure velocities during warm-up with empty bar, 50%, and 70% sets
The app calculates your estimated 1RM for the day (e.g., normally 150kg, but today 140kg)
Today's 75% is 140 x 0.75 = 105kg (normally it would have been 112.5kg)
Perform working sets at 105kg
Interpreting Daily 1RM Fluctuations:
Daily 1RM Change | Meaning | Response |
+5% or more vs. baseline | Excellent condition | Attempt PR, increase load |
±5% vs. baseline | Normal range | Proceed as planned |
-5 to -10% vs. baseline | Mild fatigue | Reduce load, maintain volume |
-10% or more vs. baseline | Significant fatigue/poor recovery | Reduce both load and volume, prioritize recovery |
The key to this approach is letting go of the mindset that "I must lift the planned weight." By adjusting flexibly based on the signals your body provides, long-term strength development becomes safer and more effective.
2. Velocity-Based Intensity Setting
Velocity-intensity relationship from Banyard et al. (2019):
%1RM | Bench Press Velocity | Squat Velocity |
50% | 1.00 m/s | 1.10 m/s |
60% | 0.85 m/s | 0.95 m/s |
70% | 0.70 m/s | 0.80 m/s |
80% | 0.55 m/s | 0.65 m/s |
90% | 0.35 m/s | 0.45 m/s |
100% | 0.17 m/s | 0.30 m/s |
3. Velocity Zones by Training Goal
Guidelines from Weakley et al. (2021):
Goal | Velocity Range | %1RM Range |
Maximum strength | 0.3-0.5 m/s | 85-95% |
Strength-power | 0.5-0.75 m/s | 70-85% |
Power | 0.75-1.0 m/s | 50-70% |
Speed-strength | 1.0+ m/s | <50% |
4. Fatigue Management
Velocity loss monitoring from Sánchez-Medina & González-Badillo (2011):
Velocity Loss | Fatigue Level | Recommended Context |
10% | Low | Strength/power maintenance |
20% | Moderate | Strength-hypertrophy balance |
30% | High | Hypertrophy maximization |
40%+ | Very High | Not recommended (excessive fatigue) |
Improving Accuracy
Consistent Testing Conditions
Recommendations from Pérez-Castilla et al. (2019):
Test at the same time of day (diurnal variation 5-10%)
After adequate rest (24-48 hours)
Standardized warm-up
Same equipment
Maximal Effort Intent
Research by Behm & Sale (1993):
Perform all reps with maximal velocity intent
"Comfortable" lifting results in lower velocity and 1RM underestimation
Verbal encouragement improves velocity by 3-5%
Regular Retesting
LVP changes over time (Jovanović, 2020):
1RM changes with training
Individual velocity-load relationship shifts
Retest every 4-6 weeks recommended
Common Errors in 1RM Estimation and Solutions
LVP-based 1RM estimation is a powerful tool, but awareness of several errors is necessary for accurate results.
1. Performing Without Maximal Velocity Intent
This is the most common and most critical error. If you lift "casually" at light loads (50%), the measured velocity at that load will be slower than your actual capability. This distorts the LVP gradient and leads to underestimation of 1RM.
Solution: Whether at 50% or 90%, perform every rep as if you are "throwing the barbell through the ceiling" -- as fast as possible.
2. Load Increments Too Narrow
For example, measuring only at close loads like 70kg, 75kg, and 80kg makes it difficult to accurately estimate the line's gradient.
Solution: Space loads at approximately 50%, 70%, and 85% of estimated 1RM for wide intervals. A minimum gap of 20% between loads is recommended.
3. Insufficient Rest Between Sets
Performing 2-3 loads in rapid succession causes fatigue to influence velocity in later sets.
Solution: Rest a minimum of 2 minutes, ideally 3 minutes between sets. Before heavy sets (85%+), 3-4 minutes of rest is ideal.
4. Ignoring the R² Value
Using estimation results when the R² value falls below 0.90 can lead to significant errors.
Solution: If R² < 0.95, review the results. Check whether velocity in any particular set was abnormally low or high, and re-perform that set if necessary.
5. Not Setting Exercise-Specific MVT
Applying the same MVT to all exercises increases estimation error. The MVT for bench press (0.17 m/s) and squat (0.30 m/s) differ substantially.
Solution: When you correctly select the exercise type in the Point Go app, the research-based MVT for that exercise is automatically applied.
Frequently Asked Questions (FAQ)
Q. How accurate is LVP-based 1RM estimation?
With 3 or more loads, error is within 3-5%; with 4 or more, within 2-3%. This is more accurate than traditional rep-based estimation formulas (Brzycki, Epley, etc.). However, accuracy stabilizes after 2-3 repeated measurements as you learn your individual LVP characteristics.
Q. My 1RM varies each time -- is this normal?
Yes. According to Jovanović & Flanagan (2014), the same athlete's 1RM can fluctuate by ±18% from day to day. Sleep, nutrition, stress, and fatigue from previous training all have an impact. This is precisely why daily 1RM estimation is useful -- it allows training that reflects fluctuating readiness.
Q. Can beginners use LVP-based 1RM estimation?
Yes, but a minimum of 2-3 months of weight training experience is needed for meaningful results. Beginners have unstable movement technique with large rep-to-rep velocity variation, and they struggle to consistently maintain maximal velocity intent without neural adaptation. It is recommended to start after mastering basic technique.
Q. Can LVP estimation be done for all exercises?
Theoretically yes, but exercises validated by research are primarily barbell compound movements (squats, bench press, deadlift, overhead press, etc.). Machine exercises and single-joint movements (curls, extensions, etc.) may have less linear load-velocity relationships, leading to larger estimation errors. The most reliable exercises are bench press and back squat.
Related Articles
VBT Training Basics - Fundamental principles of velocity-based training
Weightlifting Movement Analysis: The Science of Snatch and Clean & Jerk - Using velocity in Olympic lifting
Everything About Medicine Ball Slam and Throwing Training - Velocity measurement in power training
References
González-Badillo, J.J., & Sánchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. International Journal of Sports Medicine, 31(5), 347-352. DOI
García-Ramos, A., et al. (2018). Effect of the grip width on the muscle strength and endurance during the bench press exercise. Journal of Human Kinetics, 63, 87-95. DOI
Jidovtseff, B., et al. (2011). Using the load-velocity relationship for 1RM prediction. Journal of Strength and Conditioning Research, 25(1), 267-270. DOI
Jovanović, M., & Flanagan, E.P. (2014). Researched applications of velocity based strength training. Journal of Australian Strength and Conditioning, 22(2), 58-69. PDF
Banyard, H.G., et al. (2017). Reliability and validity of the load-velocity relationship to predict the 1RM back squat. Journal of Strength and Conditioning Research, 31(7), 1897-1904. DOI
Jiménez-Reyes, P., et al. (2017). Optimizing the load-velocity profile using a multiday training protocol. Journal of Strength and Conditioning Research, 31(3), 656-666. DOI
Weakley, J., et al. (2021). Velocity-based training: From theory to application. Strength and Conditioning Journal, 43(2), 31-49. DOI
Sánchez-Medina, L., & González-Badillo, J.J. (2011). Velocity loss as an indicator of neuromuscular fatigue during resistance training. Medicine and Science in Sports and Exercise, 43(9), 1725-1734. DOI
1RM testing no longer requires taking risks. With LVP, you can test safely, accurately, and frequently.
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