How do I calculate my one rep max (1RM)?

To calculate your 1RM, perform a set with a weight you can lift for 3-10 reps, then use a proven formula like Epley (weight × (1 + 0.0333 × reps)) or Brzycki. Our calculator uses multiple formulas to give you the most accurate estimate.

What is the most accurate 1RM formula?

The Epley formula is most accurate for 2-10 reps, while Brzycki works well for higher rep ranges. Our calculator averages multiple formulas (Epley, Brzycki, Lombardi, Mayhew) to provide the most reliable estimate.

How often should I test my one rep max?

Test your actual 1RM every 6-12 weeks for experienced lifters, or every 3-4 months for beginners. Use calculated estimates from submaximal lifts more frequently to track progress safely.

What percentage of 1RM should I use for training?

Use 50-65% for endurance (15+ reps), 60-75% for hypertrophy (8-15 reps), 70-85% for strength (4-8 reps), and 85-100% for max strength (1-3 reps). Our calculator shows specific training zones for each percentage.

Can I use 1RM percentages for all exercises?

1RM percentages work best for compound movements like squat, bench press, and deadlift. For isolation exercises, use RPE (Rate of Perceived Exertion) or focus on rep ranges rather than specific percentages.

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🏋️‍♂️ One Rep Max Calculator

💪 Calculate Your Maximum Lift Potential

Estimate your one rep max (1RM) using proven formulas based on submaximal lifts. Get training percentages, workout zones, and powerlifting benchmarks.

⚖️ Weight Lifted:

🔢 Reps Completed:

📏 Units:

🏋️‍♂️ Exercise:

🏆 Your One Rep Max Analysis

⚠️ Safety First

These are estimates based on mathematical formulas. Always warm up properly, use proper form, and have a spotter when attempting maximum lifts. Consider professional guidance for 1RM testing.

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