What is a one-rep max (1RM)?

A one-rep max (1RM) is the maximum weight you can lift for a single repetition of an exercise with proper form. It is the gold standard for measuring absolute strength in resistance training and is used to calculate training loads as percentages of 1RM.

Is it safe to test my actual one-rep max?

Testing your true 1RM carries injury risk, especially for beginners or when lifting without a spotter. Using a submaximal test (e.g., the most weight you can lift for 3–5 reps) with this calculator is a safer alternative that provides a reliable estimate.

What percentage of 1RM should I train at?

Training zones based on 1RM: 85–100% for maximum strength (1–5 reps), 67–85% for hypertrophy/muscle building (6–12 reps), and 50–67% for muscular endurance (15+ reps). Most training programs use a periodized mix of these zones.

One Rep Max Calculator

Estimate your one-rep max from the weight and reps you can lift.

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The One Rep Max (1RM) Calculator estimates the maximum weight you can lift for a single repetition based on submaximal performance. It uses three respected formulas — Epley, Brzycki, and Lombardi — and includes a percentage-based training load table for programming your workouts.

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Enter the weight you lifted and the number of reps completed (up to 30).
Click Calculate to see your estimated 1RM from three formulas.
Use the training load table to find working weights for different rep ranges.

Özellikler

Three formulas

Epley, Brzycki, and Lombardi compared side by side.

Training load table

Percentage-based weights for strength, hypertrophy, and endurance.

kg & lbs toggle

Switch units instantly.

Up to 30 reps

Works with any submaximal set.

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One Rep Max Calculator

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Nasıl kullanılır

Özellikler

Sıkça sorulan sorular

Which formula is most accurate?

Should I actually attempt a 1RM?

Related Tools

One Rep Max Calculator

Hakkında

Nasıl kullanılır

Özellikler

Sıkça sorulan sorular

Which formula is most accurate?

Should I actually attempt a 1RM?

Related Tools