One Rep Max Calculator
Calculate your one-rep max (1RM) for any lift with precision
Using proven formulas: Epley, Brzycki, Lander & more
📊 Formula Used: Epley
The Epley formula is one of the most widely used methods for estimating 1RM. It provides accurate results for rep ranges of 1-10 repetitions.
What is 1RM?
One-rep max (1RM) is the maximum weight you can lift for a single repetition of a given exercise. It's a key metric for measuring strength and planning training programs.
How It Works
Our calculator uses the proven Epley formula: 1RM = weight × (1 + reps/30). This formula has been validated through extensive research and provides accurate estimates for most lifters.
Use Your Results
Use your 1RM to calculate training percentages for different rep ranges. Most strength programs use 70-85% of 1RM for optimal muscle and strength gains.
Safety First
This calculator provides estimates only. Always use proper form, warm up adequately, and consider using a spotter when attempting heavy lifts near your maximum capacity.
Best Practices
For most accurate results, use rep ranges between 3-10. Test your 1RM every 8-12 weeks to track progress and adjust your training program accordingly.
Training Zones
Different percentages target different goals: 50-60% for power/speed, 67-85% for hypertrophy, and 85-100% for maximum strength development.
📋 1RM Percentage Reference Table
This table shows the relationship between repetitions and the percentage of your one-rep max. Use it to plan your training programs and understand intensity levels.
| Repetitions | % of 1RM | Training Purpose |
|---|