One-Rep Max Calculator
How Does the One-Rep Max Calculator Work?
The One-Rep Max (1RM) Calculator helps you understand how to estimate the maximum weight you can lift for a single repetition based on submaximal lifts. By entering the weight lifted and number of reps, you can learn about different formulas used in strength training and how to apply them for safe and effective progress.
The calculator supports multiple formulas (Epley, Brzycki, Lombardi, O'Conner, Wathan, Lander) for more accurate results based on your training style and rep range. Use your 1RM to set training loads, plan progressive overload, and assess your strength gains over time.
Parameters Explained
- Weight Lifted: The amount of weight (in kg or lbs) you successfully lifted for the set.
- Reps Performed: The number of repetitions completed with that weight (typically 1–12 reps for best accuracy).
- Formula: The calculation method used to estimate your 1RM. Each formula is based on different research and may suit different rep ranges or training backgrounds.
FAQs
- What is a one-rep max (1RM)?
Your 1RM is the maximum weight you can lift for a single repetition of an exercise with proper form. - Why estimate 1RM instead of testing directly?
Estimating 1RM is safer and more practical for most lifters, reducing injury risk while still providing a useful benchmark. - Which formula should I use?
Epley and Brzycki are popular for most rep ranges. Try different formulas to see which aligns best with your experience and training style. - How accurate is the 1RM calculator?
All formulas provide estimates. Actual 1RM can vary based on fatigue, technique, and individual differences. - How should I use my 1RM?
Use your 1RM to set training percentages for strength, hypertrophy, or endurance goals. Adjust as your strength improves. - Can I use this for any exercise?
Yes, the calculator works for any major lift: bench press, squat, deadlift, overhead press, etc. - How often should I recalculate my 1RM?
Reassess every 4–8 weeks or after a training cycle to track progress and adjust your program.
Understanding One-Rep Max and Strength Training
The one-rep max is a foundational metric in strength training, used to gauge maximal strength and set training loads. By estimating your 1RM, you can tailor your workouts for strength, hypertrophy, or endurance, and ensure progressive overload. Each formula in our calculator is based on scientific research and is suited to different rep ranges and training backgrounds.
Tracking your 1RM over time helps you monitor progress, break plateaus, and set realistic goals. Always use proper form and warm up thoroughly before attempting heavy lifts. Our calculator is designed for modern, mobile-friendly use, making it easy to optimize your strength training anywhere, anytime.