One Rep Max Calculator
NEWCalculate your one rep max (1RM) using 7 formulas (Epley, Brzycki, Lander, Lombardi, Mayhew, O'Conner, Wathen). Get full training load table from 67% to 100%.
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How to use
- 1Enter: weight(kg),reps (e.g. 100,5)
- 2Weight: the weight you lifted (kg)
- 3Reps: number of reps completed (1–30)
- 4Get 1RM from 7 formulas + full training % table
Frequently Asked Questions — One Rep Max Calculator
What is 1RM and why does it matter?+
One Rep Max (1RM) is the maximum weight you can lift for one full repetition with proper form. It's used to prescribe training loads: strength training at 85-100% 1RM, hypertrophy at 67-85%, endurance at 50-67%.
Which 1RM formula is most accurate?+
The Epley formula (1RM = weight × (1 + reps/30)) is the most widely used and recommended for 1–10 reps. Brzycki is slightly more accurate for higher rep counts (10+ reps). Using an average of multiple formulas gives the best estimate.