Maximize Your Lifts with the One Rep Max (1RM) Calculator
Calculate your One Rep Max (1RM) - the maximum weight you can lift for a single repetition - based on the weight and repetitions you can perform. Get detailed tables, percentages, and visualizations for better workout planning.
How to Use This Calculator
- Enter the weight you can lift for multiple repetitions
- Select your preferred weight unit (kilograms or pounds)
- Input the number of repetitions (between 1-10)
- Choose your preferred calculation formula (optional)
- Click Calculate to see your results
Key Features
- Multiple formula options for accurate estimation
- Support for both kilograms and pounds
- Visual representation with chart
- Detailed percentage and repetition tables
- Instant calculations with real-time validation
What is One Rep Max (1RM)?
One Rep Max (1RM) represents the maximum amount of weight you can lift for one complete repetition of a specific exercise while maintaining proper form. It represents the peak force that your muscles can generate in a single, all-out effort.
Common Use Cases
Strength Training Program Design: Calculate training percentages for different workout phases
Progress Tracking: Monitor strength gains over time
Exercise Programming: Design effective workout routines based on percentages
Competition Preparation: Set realistic goals and track progress
Frequently Asked Questions
Testing frequency depends on your training goals and experience level. Generally, every 8-12 weeks is recommended.
The Epley formula is widely used and provides good estimates for most people. However, you may want to try different formulas to see which best matches your actual performance.
The calculator provides estimates within 5-10% accuracy when using proper form and rep ranges of 1-10.
This calculator works best for compound exercises like squats, deadlifts, bench press, and overhead press.
Each formula uses different mathematical approaches and was developed using different study populations and exercises.
Safety Notice
Always consult with a qualified fitness professional before attempting maximal lifts. Proper form and safety should always be your top priority.