HOME/BIOMARKERS/1RM
performance · kg

One-Rep Max

The maximum weight that can be lifted for a single repetition.

DIRECTION
↑ higher is better
NORMAL RANGE
varies
MECHANISMS
2

What
moves it.

These biological pathways influence One-Rep Max. Click any to see what affects it.

established
ATP
ATP Production

ATP is the cell's energy currency. Creatine allows faster ATP regeneration.

established
PCr
Phosphocreatine Resynthesis

Phosphocreatine is the fast-access energy reserve in muscle.

What
affects it.

amino-acid
L-Carnitine

Shuttles long-chain fatty acids into mitochondria for oxidation.

established$$
amino-acid
Creatine

The most studied sports supplement. Increases phosphocreatine stores in muscle.

established$
amino-acid
Beta-Alanine

Rate-limiting precursor to carnosine, which buffers H+ in muscle.

established$
mushroom
Cordyceps

Studied for exercise performance and oxygen utilization. Human data mixed.

supported$$
fatty-acid
MCT Oil

Medium-chain triglycerides. Rapidly converted to ketones and energy.

supported$$
mineral
Magnesium

Cofactor in 300+ enzymes. Forms differ in bioavailability and GI tolerance [citation:27][citation:33].

established$
mineral
Iron

Oxygen transport. Supplementation helps only in deficiency.

established$