What is a safe method to estimate 1RM according to the material?

• A. Perform a single max lift to failure
• B. Estimate 1RM from submaximal lifts
• C. Use only bodyweight tests
• D. Measure handgrip strength

Answer: (B)

Estimating a 1RM from submaximal lifts is the safe and practical approach. Instead of grinding to a true one-repetition max, you lift a weight you can handle for multiple reps, record how many reps you complete, and then use a prediction formula to estimate the maximum you could lift once. This keeps the load well below maximal effort, preserving technique, reducing injury risk, and allowing for consistent, repeatable testing over time. Common formulas (like those that relate reps and weight) give a reasonable estimate so you can set training intensities without the hazards of attempting a true max. The other options involve risky maximal attempts, rely on measures unrelated to the lift, or don’t provide an estimate for the target lift at all.