1RM Calculator
Calculate your one-rep max using proven formulas
These calculations are estimates based on established formulas. Individual results may vary. Always train safely and consult a qualified coach before making significant changes to your training program.
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Formula Breakdown
Training Percentages
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Understanding Your 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 crucial metric for programming strength training, as it allows you to calculate appropriate training loads for different goals like hypertrophy, strength, or power development.
This calculator uses six established formulas (Epley, Brzycki, Lombardi, Mayhew, O'Conner, and Wathan) to estimate your 1RM. Each formula has its own strengths and may be more accurate for different rep ranges. By averaging all six, we provide a more reliable estimate that accounts for individual variation.
The training percentage table shows recommended loads for different training goals. Lower percentages (60-70%) are ideal for technique work and volume training, moderate percentages (70-80%) target hypertrophy, and higher percentages (85-95%) develop maximal strength. Use these percentages to structure your workouts based on your specific goals.