Before beginning any strength-training program, you should determine your one-repetition maximum (1RM) to gauge your current strength level. Knowing your one-rep maximum will give a precise indication of how much weight you're capable of lifting for one repetition across a range of exercises, sport-specific or otherwise.
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Once you learn your one-lift capacity, you can design your program around these maximal weights. For example, it might be suitable for power-training that 85 percent of a one-rep maximum is used as a training weight for the bench press, squat, and deadlift. For toning, or developing a defined body for the beach, 70 percent or lower might be more appropriate.