One Rep Max Calculator
Calculate your one-rep max and training weights for strength and hypertrophy
Lift Details
How to Use:
- • Perform a set to failure with good form
- • Enter the weight and reps completed
- • Use reps between 1-20 for accuracy
- • Best results with 3-8 rep range
1RM Results
Enter your lift details to calculate your one-rep max.
About One Rep Max
1RM Formulas Used:
- • Epley: Most commonly used formula
- • Brzycki: Popular for powerlifting
- • Lander: Good for higher rep ranges
- • Lombardi: Based on exponential function
- • Mayhew: Developed for bench press
- • O'Conner: Simple linear formula
- • Wathan: Good for lower rep ranges
Safety Tips:
- • Always warm up properly before testing
- • Use a spotter for safety
- • Don't test 1RM frequently (every 4-6 weeks max)
- • Focus on proper form over maximum weight
- • Consider using estimated 1RM instead of actual testing
- • Listen to your body and avoid testing when fatigued
Important Note:
These are estimates based on mathematical formulas. Actual 1RM can vary based on factors like training experience, muscle fiber type, fatigue, and technique. Use these numbers as guidelines for training, not absolute maximums. Always prioritize safety and proper form.