Calculate your 1RM (one repetition maximum) for any lift using the weight you lifted and reps performed. Also shows training percentages.
A One Rep Max Calculator estimates the maximum weight you could lift for a single repetition of an exercise, based on the weight and number of reps you can currently perform.
A commonly used formula, the Epley formula, states One Rep Max equals weight times 1 plus number of reps divided by 30.
Enter the weight you lifted. Enter the number of repetitions you completed with that weight. Click Calculate to see your estimated one rep max.
Example 1: Lifting 80 kg for 5 reps gives an estimated one rep max of approximately 93 kg using the Epley formula.
Example 2: Lifting 100 kg for 3 reps gives an estimated one rep max of approximately 110 kg.
Planning strength training programs based on percentage of one rep max. Tracking strength progress over time without needing to test true maxes frequently. Setting safe and effective training weights for various rep ranges. Comparing strength levels across different lifts.
How accurate are one rep max estimates. They provide a reasonable estimate but can vary in accuracy, especially at very high or very low rep counts.
Why not just test my actual one rep max directly. Testing true one rep max carries higher injury risk and fatigue, making estimates from submaximal lifts safer for regular tracking.
Does this work for all exercises. It works best for compound lifts like squat, bench press, and deadlift, where the formula has been most validated.
How often should I retest my estimated one rep max. Every 4 to 8 weeks is common for tracking strength progress during a training program.
Can beginners use one rep max percentages for programming. Yes, though beginners often progress quickly, requiring more frequent recalculation than advanced lifters.