One Rep Max (1RM) Calculator
Estimate your maximum lifting potential for a single repetition across various exercises.
Calculate Your 1RM
Your Estimated One Rep Max
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Rep Max Progression
Understanding Your One Rep Max (1RM)
Your One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a key metric for gauging strength and designing effective training programs, whether you're focusing on strength, hypertrophy, or endurance.
How to Use This Calculator
- Enter Weight Lifted: Input the weight you successfully lifted for your chosen exercise.
- Enter Repetitions: Input the number of clean repetitions you completed with that weight. For accuracy, it's best to use a weight you can lift for 2-10 reps.
- Choose Formula: Select one of the various formulas available. The Epley formula is widely popular and generally considered reliable.
Why Calculate Your 1RM?
Knowing your 1RM allows you to:
- Gauge Strength: Track your progress and measure improvements in strength over time.
- Program Training: Design precise training percentages for strength (80-95% 1RM), hypertrophy (60-80% 1RM), and endurance (40-60% 1RM).
- Assess Safety: Avoid attempting true 1RM lifts in training, which carry a higher risk of injury, by estimating it safely.
Limitations of 1RM Calculation
While useful, 1RM calculators provide estimations. Factors like fatigue, specific exercise mechanics, and individual physiology can influence actual 1RM. Always prioritize proper form and listen to your body when training.