What is the One Rep Max Calculator?
Your one-rep max (1RM) is the heaviest weight you can lift once with good form. Testing it directly is risky, so this calculator estimates it from a set you have already done – for example 80 kg for 6 reps – using the Epley, Brzycki and Lombardi formulas.
The percentage table shows training weights for strength (85–95%), muscle growth (65–80%) and endurance (50–65%).
How to use the One Rep Max Calculator
- Enter the weight and the reps you completed with good form.
- Read your estimated 1RM.
- Use the table to choose training weights.
Frequently asked questions
Which formula is most accurate?
They are similar for 2–10 reps; the average is shown.
Should I test my real 1RM?
Only with a spotter and proper warm-up; estimates are safer for most people.
Does it work for all lifts?
It works best for compound lifts like bench press, squat and deadlift.
Is it free?
Yes.
This one rep max calculator is 100% free, needs no signup and works on phones, tablets and computers. Your data is processed in your browser and never uploaded.
Last updated: · By NodifyTech