As you progress and venture into attempting weighted pull-ups, it’s important to gauge your potential workload. Knowing your 1 rep max (1RM) is part of understanding how much your body can safely accommodate. You can calculate your 1RM by using an online calculator.
A simple formula you can use is (x * 1.1307) + 0.6998, with x = your 4-6RM (the maximum weight you can perform an exercise with for 4-6 repetitions). For example, if you are able to perform 4-6 repetitions of pull-ups with 10 pounds added to your body weight, you would first multiply 10 by 1.1307, then add the result to 0.6998, which would give us a 1RM of about 12 pounds. After running these calculations, it’s a simple matter of testing the result.
Knowing your 1RM is vital for keeping track of progress, maintaining momentum, and knowing where you stand in terms of universal pull-up strength.