One Rep Max Calculator

One Rep Max Calculator

Calculate your one rep maximum using multiple formulas

About One Rep Max Calculator

Our comprehensive One Rep Max (1RM) calculator helps strength athletes, powerlifters, and fitness enthusiasts determine their maximum lifting capacity. This essential tool provides accurate estimates using multiple validated formulas, enabling precise training program design and progress tracking for optimal strength development.

What It Calculates

  • One Rep Max: Maximum weight you can lift for one repetition
  • Training Percentages: Weight loads for different training intensities
  • Formula Comparison: Multiple calculation methods for accuracy
  • Training Recommendations: Personalized workout guidance
  • Progress Tracking: Strength development monitoring
  • Program Design: Optimal training load determination

1RM Calculation Formulas

Brzycki Formula
  • Most Popular: Widely used in strength training
  • Formula: 1RM = Weight × (36 ÷ (37 - Reps))
  • Accuracy: Best for 1-10 rep ranges
  • Application: General strength training
  • Limitations: Less accurate for very high reps
  • Best For: Most training scenarios
Epley Formula
  • Simple Formula: Easy to remember and calculate
  • Formula: 1RM = Weight × (1 + Reps ÷ 30)
  • Accuracy: Good for 1-10 rep ranges
  • Application: Quick estimates
  • Limitations: May overestimate for high reps
  • Best For: Beginners and quick calculations

Understanding Your Results

1RM Estimate

Maximum strength capacity

Training %

Optimal workout loads

Formula Used

Calculation method

Recommendations

Training guidance

How to Use

Enter the weight you lifted and the number of reps you completed. Select your preferred calculation formula, and the calculator will estimate your one rep max and provide training percentages for different workout intensities. Use these results to design effective strength training programs.

Training Percentage Guidelines

Strength Development:

  • 90-100%: Maximal strength (1-3 reps)
  • 80-89%: Strength (3-6 reps)
  • 70-79%: Strength-endurance (6-12 reps)
  • 60-69%: Endurance (12-20 reps)

Training Goals:

  • Power: 70-85% for explosive movements
  • Hypertrophy: 70-80% for muscle growth
  • Endurance: 60-70% for stamina
  • Recovery: 50-60% for active recovery

Strength Training Fundamentals

Training Principles
  • Progressive Overload: Gradually increase training stress
  • Specificity: Train movements you want to improve
  • Recovery: Allow adequate rest between sessions
  • Variation: Change training variables regularly
  • Individualization: Adapt to personal needs
  • Consistency: Regular training over time
Training Variables
  • Intensity: Percentage of 1RM
  • Volume: Total work performed
  • Frequency: Training sessions per week
  • Rest Periods: Recovery between sets
  • Exercise Selection: Movement patterns
  • Technique: Movement quality

Exercise Categories

Compound Movements

Multi-joint exercises

  • Squat, Deadlift, Bench Press
  • Overhead Press, Row
  • Pull-ups, Dips
Isolation Movements

Single-joint exercises

  • Bicep Curls, Tricep Extensions
  • Leg Extensions, Leg Curls
  • Lateral Raises, Flyes
Accessory Movements

Supporting exercises

  • Core work, Mobility
  • Stability, Balance
  • Recovery, Prehab

Training Program Design

  • Beginner Programs: Focus on technique and consistency
  • Intermediate Programs: Add volume and variation
  • Advanced Programs: Periodization and specialization
  • Strength Focus: Higher intensity, lower volume
  • Hypertrophy Focus: Moderate intensity, higher volume
  • Endurance Focus: Lower intensity, very high volume

Safety Considerations

  • Proper Form: Always prioritize technique over weight
  • Warm-up Sets: Gradually increase to working weight
  • Spotter Required: Use spotters for heavy lifts
  • Equipment Check: Verify safety equipment
  • Progressive Loading: Don't jump to maximal weights
  • Listen to Body: Stop if you feel pain or discomfort

Progress Tracking

Strength Metrics
  • 1RM Testing: Periodic max effort attempts
  • Volume Tracking: Total weight lifted per session
  • Progressive Overload: Weight increases over time
  • Rep PRs: Personal records at different weights
  • Form Improvement: Technique quality assessment
  • Recovery Metrics: Rest and adaptation tracking
Training Log
  • Workout Details: Exercises, sets, reps, weights
  • Performance Notes: How the workout felt
  • Progress Photos: Visual progress tracking
  • Body Measurements: Circumference and body composition
  • Energy Levels: Daily energy and motivation
  • Recovery Status: Sleep, soreness, readiness

Common Training Mistakes

  • Too Much Too Soon: Rapidly increasing training load
  • Poor Form: Sacrificing technique for weight
  • Insufficient Recovery: Not allowing adequate rest
  • Random Training: Lack of structured programming
  • Ignoring Weaknesses: Only training favorite exercises
  • Poor Nutrition: Inadequate fueling for training

Advanced Training Concepts

  • Periodization: Systematic training variation
  • Deloading: Planned recovery periods
  • Peaking: Optimizing performance for competition
  • Conjugate Method: Rotating exercise variations
  • Wave Loading: Alternating intensity patterns
  • Cluster Sets: Short rest intervals within sets
Pro Tip

Your 1RM is a moving target that changes based on training, recovery, nutrition, and other factors. Test your 1RM every 4-8 weeks to track progress, but don't become obsessed with the number. Focus on consistent training, proper form, and progressive overload. Remember that strength gains come from consistent effort over time, not from occasional maximal attempts. Use your 1RM to guide training percentages, but always prioritize technique and safety over weight on the bar.