One Rep Max Calculator
Calculate your One Rep Max (1RM) to determine the maximum weight you can lift for a single repetition. Essential for programming your strength training effectively.
Enter Your Lift Details
Your Estimated One Rep Max
0 kg
Training Load Chart
95% Max Strength (1-2 reps)
0 kg 90% Strength (3-4 reps)
0 kg 85% Strength (5-6 reps)
0 kg 80% Hypertrophy (6-8 reps)
0 kg 75% Hypertrophy (8-10 reps)
0 kg 70% Endurance (10-12 reps)
0 kg 65% Endurance (12-15 reps)
0 kg Formula Comparison
What is 1RM?
One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. It's a key metric for strength training, used to determine training loads and track progress over time.
About the Formulas
- Epley: 1RM = weight × (1 + reps/30)
- Brzycki: 1RM = weight × 36/(37 - reps)
- Lombardi: 1RM = weight × reps^0.1
How to Use Your 1RM
Strength Training
Work at 85-95% of your 1RM for 1-5 reps to build maximum strength.
Muscle Building
Train at 70-85% of your 1RM for 6-12 reps for hypertrophy.
Endurance
Use 50-70% of your 1RM for 15+ reps to build muscular endurance.