Enter the percentage of one rep max (%) and the relative intensity of the rep (%) into the Calculator. The calculator will evaluate the Relative Intensity. 

Relative Intensity Formula

RI = 1RM / RIR

Variables:

  • RI is the Relative Intensity (%)
  • 1RM is the percentage of one rep max (%)
  • RIR is the relative intensity of the rep (%)

To calculate Relative Intensity, divide the percentage of your one rep max by the percentage intensity of the rep.

How to Calculate Relative Intensity?

The following steps outline how to calculate the Relative Intensity.

  • First, determine the percentage of one rep max (%). 
  • Next, determine the relative intensity of the rep (%). 
  • Next, gather the formula from above = RI = %1RM / RIR.
  • Finally, calculate the Relative Intensity.
  • After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem : 

Use the following variables as an example problem to test your knowledge.

percentage of one rep max (%) = 50

relative intensity of the rep (%) = 85

Frequently Asked Questions

What is a one rep max (1RM)?

A one rep max (1RM) is the maximum amount of weight that a person can possibly lift for one repetition of a given exercise. It is a standard measure used to assess an individual’s maximum strength.

Why is calculating relative intensity important in strength training?

Calculating relative intensity is important because it helps in programming training sessions to optimize strength gains while minimizing the risk of injury. It ensures that the weight lifted is appropriate for the desired number of repetitions, aligning with the athlete’s current fitness level.

Can relative intensity be used for all types of exercises?

Yes, relative intensity can be applied to virtually any strength training exercise. However, it is most commonly used with compound movements such as squats, deadlifts, and bench presses, where accurate measurement of strength gains is crucial.

How often should I test my one rep max?

Testing your one rep max too frequently can be taxing on your body and may lead to overtraining. It is generally recommended to test your 1RM every 3-6 months, depending on your training program and goals. This allows for sufficient time to build strength and see significant improvements.