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The most used formula by coaches. Particularly accurate for 3 to 10 repetitions. Created in 1993, it is simple and reliable.

One of the first formulas (1985), it remains very popular. Works well across all rep ranges and is simple to calculate mentally.

Excellent for long sets (> 8 reps). Developed for athletes, it better accounts for fatigue on long sets.

Scientific formulas explained

Understanding 1RM and Its Use

Before testing your actual 1RM, perform a complete warm-up: mobility, progressive sets, muscle activation.

Mandatory warm-up

Never sacrifice technique to lift heavier. A 1RM must be performed with strict form to avoid injuries.

Perfect technique

For exercises like bench press, having a spotter is essential when testing actual 1RM.

Presence of a spotter

Don't test your 1RM too often (max every 2 months). It's very taxing on the nervous system. Use our calculator instead.

Test frequency

Precautions and advice

Use your 1RM as a reference to calculate training loads. For example: 75% of 1RM for hypertrophy, 90% for strength.

Test your 1RM regularly (every 2-3 months) to measure your progress and adjust your training program.

Plan your training cycles by varying intensity (% of 1RM) to optimize strength gains and prevent stagnation.

Compare your 1RM to standards for your category (bodyweight, age, gender) to assess your relative level.

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Strength Training Exercise Library

CrossFit Exercises: WODs, Movements and Functional Training

CrossFit is a high-intensity functional training method combining weightlifting, gymnastics and cardio. Discover complete WODs, technical exercises like muscle-ups and thrusters, and training adapted to all levels to develop strength, endurance and agility.

Discover the best CrossFit exercises in {year} to improve your fitness. Complete WODs, technical exercises and training adapted to all levels to develop strength, endurance and agility.

Best CrossFit Exercises {year} - Improve Your Fitness

CrossFit

Calisthenics: Master Your Body with Street Workout

Calisthenics is a discipline that combines gymnastics and bodyweight training. Popularized by street workout, this training develops functional strength, body control and muscle aesthetics. Discover progressive programs, fundamental exercises like muscle-ups and planches, and learn to master your body without equipment.

Calisthenics or street-workout is bodyweight training that develops strength, flexibility and balance. Discover exercises for all levels and improve your fitness.

Best Calisthenics Exercises - Strengthen Your Body

Calisthenics

Cardio Training: Exercises to Improve Your Endurance

Cardio training includes all endurance exercises that stimulate the cardiovascular system. Discover varied workouts from HIIT to equipment-free exercises, including running, cycling and jump rope to improve your fitness and burn calories effectively.

Cardio exercises are essential for improving cardiovascular health, burning calories and increasing endurance. Explore best practices for effective cardio training.

Best Cardio Exercises - Improve Your Endurance

Cardio

Stretching: Exercises for Flexibility and Body Mobility

Stretching is essential for maintaining joint mobility, preventing injuries and improving muscle recovery. Discover complete routines of static and dynamic stretches for back, legs, shoulders and whole body. Learn correct techniques to gain flexibility and reduce muscle tension.

Stretching is essential for maintaining flexibility, preventing injuries and improving recovery. Discover stretching routines adapted to your needs.

Best Stretching Exercises - Improve Your Flexibility

Stretching

Plyometrics: Develop Power and Muscular Explosiveness

Plyometrics is a training method based on the muscle stretch-shortening cycle to develop explosive power. Discover exercises like jump squats, plyometric push-ups and box jumps. Learn correct techniques, adapted progressions and specific programs to improve your athletic performance.

Plyometric exercises develop explosiveness and muscular power through dynamic movements. Discover effective workouts to improve your sports performance.

Best Plyometric Exercises - Improve Your Explosiveness

Plyometrics

Strongman: Ultimate Strength Sport and Athletic Training

Strongman is a strength sport combining brute force, endurance and technique. Discover iconic exercises like Atlas Stone, Yoke Walk and Farmer's Walk. Learn training techniques, adapted programs and necessary equipment to develop exceptional functional strength.

Strongman is a strength discipline that tests physical capabilities with varied events. Learn the techniques needed to excel in this demanding sport.

Best Strongman Exercises - Develop Your Strength

Strongman

Swiss Ball - Sculpt Your Body Deep

Large gymnastics ball for muscle strengthening, balance and stability

Discover all stability ball exercises to strengthen abs, back and improve your balance. Complete Swiss Ball guide with techniques and programs.

Stability Ball Exercises {year} | Swiss Ball & Pilates

Swiss Ball

Master Weight Plate Exercises for Global Strengthening

Weight plates are versatile equipment that allow for countless exercises for all muscle groups. Beyond their classic use on barbells, they offer infinite possibilities for functional exercises: bus driver for shoulders, Russian twist for abs, goblet squat, or dynamic core movements. Discover how to maximize your training with these simple but effective tools.

Discover all weight plate exercises: bus driver, Russian twist, goblet squat, dynamic core. Complete guide for strengthening shoulders, abs and whole body.

Weight Plate Exercises {year}: Bus Driver, Russian Twist, Core

Weight Plate

All Resistance Band Exercises

Discover our complete selection of resistance band exercises for strength training, toning and mobility. Versatile resistance bands for all levels, at home or in the gym.

Effective resistance band exercises ✓ 30+ movements (strength, fitness, toning). Versatile resistance bands. Programs all levels. Fit'Distance App 💪

Resistance Band Exercises {year}: 30+ Movements (Strength, Fitness)

Resistance Band

All Pull-up Bar Exercises

Discover our complete selection of pull-up bar exercises to develop your back, biceps and abs. Programs adapted for beginners to experts, at home or in the gym.

Effective pull-up bar exercises ✓ 20+ movements (pull-ups, abs, biceps). Strengthen back and arms. Beginner to expert. Fit'Distance App 💪

Pull-up Bar Exercises {year}: 20+ Movements (Back, Abs)

Pull-up Bar

All Bosu Ball Exercises

Discover our complete selection of Bosu ball exercises to improve your balance, stability and muscle strengthening. Programs adapted to all levels with this versatile tool.

Effective Bosu exercises ✓ 15+ movements (balance, core, proprioception). Improve stability and strength. Programs all levels. Fit'Distance App 💪

Bosu Exercises {year}: 15+ Movements (Balance, Core)

Bosu Ball

All Battle Rope Exercises

Discover our complete selection of battle rope exercises to develop your cardio, explosiveness and strength. Intense training with battle ropes for all levels.

Effective battle rope exercises ✓ 15+ movements (explosive cardio, strength, endurance). Intense rope training. Programs all levels. Fit'Distance App 💪

Battle Rope Exercises {year}: 15+ Movements (Cardio, Strength)

Battle Ropes

All Barbell Training Exercises

Discover our complete selection of barbell exercises to develop strength and muscle mass. Squats, deadlifts, bench press and more.

Effective barbell exercises ✓ 25+ movements (squat, deadlift, bench press). Maximum strength guaranteed. Fit'Distance App 💪

Barbell Exercises {year}: 25+ Strength Training Movements

Straight Bar

All Jump Box Exercises

Discover our complete selection of jump box exercises to develop your explosiveness, leg power and coordination. Plyometric training for all levels.

Effective jump box exercises ✓ 10+ movements (box jump, step-up, explosiveness). Develop leg power. Plyometrics all levels. Fit'Distance App 💪

Jump Box Exercises {year}: 10+ Movements (Explosiveness, Plyometrics)

Jump Box

All Kettlebell Exercises

Discover our complete selection of kettlebell exercises to develop your explosive strength, endurance and coordination. Programs for swings, squats, presses for all levels.

Effective kettlebell exercises ✓ 25+ movements (swing, squat, press). Explosive strength, intense cardio. Complete programs all levels. Fit'Distance App 💪

Kettlebell Exercises {year}: 25+ Movements (Swing, Strength, Cardio)

Kettlebell

All Weight Machine Exercises

Discover our complete selection of weight machine exercises to isolate and strengthen each muscle group. Ideal for beginners and experienced users, with guided safety.

Effective weight machine exercises ✓ 40+ guided movements (back, chest, shoulders, legs). Muscle isolation, maximum safety. Fit'Distance App 💪

Weight Machine Exercises {year}: 40+ Movements (Back, Chest, Legs)

Machine

All Wall Pilates Exercises

Discover our complete selection of wall pilates exercises to improve your posture, strengthen your muscles and tone your body. Programs adapted to all levels, no equipment needed.

Effective wall pilates exercises ✓ 20+ movements (abs, glutes, posture). No equipment strengthening. Free programs all levels. Fit'Distance App 💪

Wall Pilates Exercises {year}: 20+ Movements (Abs, Glutes)

Wall

Master the Cable Machine for Optimal Muscle Development

The cable machine is essential strength training equipment that offers constant resistance and allows working all muscle groups with precision. Ideal for muscle isolation and functional movements, it enables countless exercises: lat pulldowns, cable flyes, tricep extensions, bicep curls, face pulls for shoulders. Discover how to optimize your workouts with this versatile tool found in all gyms.

Discover all cable exercises for your strength training: lat pulldowns, cable flyes, tricep extensions, bicep curls, face pulls. Complete guide with techniques for all muscles.

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