1RM Calculator
Estimate your One Rep Max strength
lbs
Please enter a valid weight
reps
Please enter 1-20 repetitions
Your Estimated One Rep Max
0 lbs
Formula Used:
This estimate is based on the Epley formula, widely used by strength coaches and athletes.
This estimate is based on the Epley formula, widely used by strength coaches and athletes.
⚠️ Safety Notice: This is an estimate only. Always warm up properly, use proper form, and consider having a spotter when attempting maximum lifts. Consult a qualified trainer before attempting your calculated 1RM.
🏋️♂️ What is a One Rep Max (1RM) Calculator?
A One Rep Max Calculator helps you estimate the maximum amount of weight you can lift for one repetition of a particular exercise
like bench press, squat, or deadlift.
It’s often used by athletes, bodybuilders, and gym enthusiasts to plan training loads and track strength progress safely.
⚙️ How to Use the One Rep Max Calculator Step-by-Step Guide:
1. Select the Exercise
Choose which lift you’re testing (e.g., bench press, squat, deadlift, etc.)
2. Enter the Weight Lifted
Input the amount of weight (in kilograms or pounds) that you lifted.
3. Enter the Number of Reps Performed
Enter how many repetitions you could do with that weight before failure (e.g., 5 reps).
4. Click “Calculate”
The calculator will instantly show your estimated One Rep Max (1RM)
the max weight you can lift for one full rep.
🧮 Example:
If you lifted 100 kg for 5 reps,
your estimated 1RM ≈ 116.7 kg
(based on the Epley Formula: 1RM = Weight × (1 + Reps/30))
💡 Why Use a 1RM Calculator?
✅ To design effective strength training programs
✅ To track progress and improvements over time
✅ To set safe and accurate lifting goals
✅ To find your training percentages (e.g., 70% of 1RM for hypertrophy)
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