Calculate Your One Rep Max Instantly
Discover your true strength potential with our scientifically-backed 1RM calculator. Get accurate results using proven formulas trusted by athletes and trainers worldwide.
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Visit our comprehensive one rep max calculator to instantly calculate your estimated 1RM using multiple proven formulas.
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Calculate My 1RM →Click above to access the full calculator with advanced features and multiple formula options.
Why Choose Our 1RM Calculator?
Built with precision and backed by science, our calculator delivers the accuracy you need for your training.
Multiple Proven Formulas
Choose from Brzycki, Epley, McGlothin, and other scientifically validated formulas for the most accurate results.
- Brzycki Formula
- Epley Formula
- McGlothin Formula
Mobile-Friendly Design
Calculate your 1RM anywhere, anytime. Our responsive design works perfectly on all devices and screen sizes.
- Works on any device
- Fast loading
- Intuitive interface
Instant & Accurate Results
Get your one rep max calculation immediately with detailed breakdowns and training recommendations.
- Real-time calculations
- Detailed breakdowns
- Training insights
Perfect for Every Strength Athlete
Whether you’re a competitive powerlifter or just starting your fitness journey, our calculator adapts to your needs
Powerlifters & Competitive Athletes
Plan competition attempts, track strength progression, and optimize training cycles with precise 1RM calculations based on proven formulas.
Coaches & Personal Trainers
Design effective programs for multiple clients, set appropriate training loads, and demonstrate progress with accurate strength assessments.
Fitness Enthusiasts
Set realistic goals, track your strength gains, and stay motivated with clear benchmarks for your squat, bench press, and deadlift.
Bodybuilders
Optimize your strength phases, plan deload weeks effectively, and maintain muscle mass while cutting with smart load management.
Calculate Your 1RM in 3 Simple Steps
Get accurate results in seconds with our scientifically-backed calculator
Enter Your Lift Data
Input the weight you lifted and how many reps you completed. Works with any compound movement – squat, bench press, deadlift, or overhead press.
Example: Bench pressed 225 lbs for 5 reps
Choose Your Formula
Select from proven formulas like Epley, Brzycki, or Lombardi. Each formula is optimized for different rep ranges and training styles.
Tip: Epley works best for 1-10 reps, Brzycki for higher rep ranges
Get Your Results
Instantly see your estimated 1RM plus a complete percentage chart for planning your training loads and progression.
Result: Your 1RM is ~260 lbs with training percentages from 50% to 95%
Trusted by Strength Athletes Worldwide
See what coaches, powerlifters, and fitness enthusiasts say about our calculator
“This calculator has been a game-changer for my competition prep. The accuracy is spot-on and helps me plan my attempts perfectly. Used it for my last three meets!”
Mike Rodriguez
Competitive Powerlifter
“I use this with all my clients to set appropriate training loads. The multiple formulas give me flexibility, and the percentage chart saves me so much time in program design.”
Sarah Chen
Strength Coach
“Finally hit my 300lb bench goal! This calculator helped me track my progress and plan my training loads perfectly. The interface is so clean and easy to use.”
Jake Thompson
Fitness Enthusiast
Frequently Asked Questions
Everything you need to know about calculating your one rep max
How accurate is the one rep max calculator?
Our calculator uses proven formulas like Epley and Brzycki that are accurate within 5-10% for most lifters. The accuracy depends on your training experience and the rep range used (2-10 reps typically give the best estimates).
Is it safe to attempt my calculated 1RM?
Always prioritize safety. Use proper warm-up, have a spotter, and consider attempting 95-98% of your calculated max first. If you’re new to heavy lifting, work with a qualified trainer before attempting true 1RM lifts.
What rep range should I use for the most accurate calculation?
The 3-8 rep range typically provides the most accurate 1RM estimates. Very high reps (15+) or singles don’t translate as well to true 1RM predictions due to different energy systems and muscle fiber recruitment.
How often should I recalculate my 1RM?
Recalculate every 4-6 weeks or whenever you notice significant strength gains. Your 1RM will change as you get stronger, so regular updates help keep your training percentages accurate.
Can I use this for all exercises?
The calculator works best for compound movements like squat, bench press, deadlift, and overhead press. For isolation exercises or bodyweight movements, the formulas may be less accurate.
Do I need to test my actual 1RM?
Not necessarily. Calculated 1RMs are sufficient for programming training loads. Actual 1RM testing should be done sparingly (2-4 times per year) and only when you have specific goals like powerlifting competitions.
Which formula should I choose for my training?
Epley formula is most accurate for 1-10 reps, Brzycki works well for higher rep ranges (10-15), and Lombardi is good for very low reps (1-5). Try different formulas and see which aligns best with your actual performance.
Can beginners use a 1RM calculator?
Yes, but beginners should focus on learning proper form first. Use the calculator for programming lighter training loads (60-80% of calculated 1RM) rather than attempting maximum lifts. Always work with a qualified trainer when starting out.
How do I use 1RM percentages for training?
Common training zones: 50-60% for warm-up, 65-75% for volume work, 80-90% for strength, 90-100% for peaking. Use our percentage chart to plan your training loads based on your calculated 1RM.
Does the calculator work for Olympic lifts?
The calculator is designed primarily for powerlifting movements (squat, bench, deadlift). For Olympic lifts (snatch, clean & jerk), the formulas may be less accurate due to the technical nature and different muscle recruitment patterns of these lifts.
What if my calculated 1RM seems too high or low?
Factors like fatigue, training experience, and muscle fiber type can affect accuracy. If the result seems off, try using a different formula or test with a rep range closer to your actual training. Remember, it’s an estimate – always prioritize safety over numbers.
Can I track my progress using 1RM calculations?
Absolutely! Regular 1RM calculations are excellent for tracking strength progress over time. Keep a log of your calculated 1RMs every 4-6 weeks to monitor improvements and adjust your training program accordingly.
Ready to Maximize Your Strength?
Calculate your one rep max in seconds and take your training to the next level. Join thousands of lifters who trust our accurate, science-based calculator.
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