1 Rep Max Calculator: Calculate Your Maximum Strength
Calculate your one-repetition maximum (1RM) for strength training. Determine your max for bench press, squat, deadlift, and other exercises with our accurate 1RM calculator.
1 Rep Max Calculator
Use our 1 rep max calculator to estimate your maximum strength for any exercise. Enter the weight you can lift for a given number of reps to calculate your estimated 1RM.
Training Weight Recommendations
Based on your calculated 1RM of 115.0 kg, here are recommended weights for different rep ranges:
Training Tip: For strength building, focus on 85-95% of your 1RM for 1-5 reps. For hypertrophy (muscle growth), use 70-85% for 6-12 reps. For endurance, use 60-70% for 12+ reps.
Your Strength Progress
What is a 1 Rep Max?
Your 1 rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It’s a standard measurement of strength in weight training and powerlifting.
Key Insight: Knowing your 1RM helps you train more effectively by allowing you to calculate appropriate training weights for different rep ranges. It’s also useful for tracking strength progress over time and setting realistic goals.
Our 1 rep max calculator uses scientifically validated formulas to estimate your maximum strength without requiring you to actually attempt a one-rep max, which can be risky without proper preparation.
Why Calculate Your 1RM?
Set realistic strength goals and track your progress over time with measurable benchmarks.
Design effective training programs with appropriate percentages of your 1RM for different goals.
Avoid injury by estimating your max without attempting risky single-rep maximums.
Monitor strength gains over weeks, months, and years of consistent training.
How to Use the 1RM Calculator
Follow these simple steps to calculate your one-rep maximum:
- Select Exercise: Choose the exercise you want to calculate (bench press, squat, deadlift, etc.)
- Enter Weight: Input the amount of weight you lifted (in kg or lb)
- Enter Reps: Specify how many repetitions you completed with that weight
- Choose Method: Select a calculation method (Brzycki is recommended for most users)
- Optional Body Weight: Add your body weight for strength standards comparison
- Calculate: Click “Calculate 1RM” to see your estimated maximum strength
- Save Results: Save your calculation to track progress over time
- Use Recommendations: Apply the training weight suggestions to your workouts
Pro Tip: For the most accurate 1RM estimate, use a weight that you can lift for 3-10 reps with good form. Avoid using weights where you can do more than 10 reps, as the formulas become less accurate at higher rep ranges.
Calculation Methods Explained
Most widely used formula. Best for lower rep ranges (1-10 reps). Considered the standard for powerlifting.
Simple and effective. Works well for moderate rep ranges. Often used in weightlifting circles.
Uses exponent calculation. Tends to give slightly higher estimates for higher rep ranges.
More conservative than Epley. Gives slightly lower estimates, which may be safer for beginners.
Strength Standards
Strength standards help you understand how your 1RM compares to others at your body weight and experience level.
Bench Press Standards (Men)
| Body Weight | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 70 kg (154 lb) | 50 kg | 80 kg | 100 kg | 120 kg |
| 80 kg (176 lb) | 60 kg | 90 kg | 115 kg | 135 kg |
| 90 kg (198 lb) | 70 kg | 100 kg | 125 kg | 150 kg |
Squat Standards (Men)
| Body Weight | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 70 kg (154 lb) | 70 kg | 110 kg | 140 kg | 170 kg |
| 80 kg (176 lb) | 80 kg | 125 kg | 160 kg | 190 kg |
| 90 kg (198 lb) | 90 kg | 140 kg | 175 kg | 210 kg |
Note: These are general guidelines. Individual results vary based on genetics, training experience, age, and other factors. Women’s standards are typically 60-80% of men’s standards for the same body weight and experience level.
Training Tips for Increasing Your 1RM
Improving your one-rep maximum requires strategic training. Here are evidence-based methods to increase strength:
Progressive Overload
- Increase Weight Gradually: Add 2.5-5 kg to your lifts every 1-2 weeks
- Increase Volume: Add more sets or reps at the same weight
- Decrease Rest Time: Shorten rest periods between sets to increase intensity
- Improve Technique: Better form allows you to lift more weight safely
Training Strategies
- Periodization: Cycle between high volume/low intensity and low volume/high intensity phases
- Compound Movements: Focus on multi-joint exercises like squats, deadlifts, and presses
- Accessory Work: Strengthen supporting muscles to improve main lifts
- Deload Weeks: Take lighter weeks every 4-8 weeks to allow recovery and prevent overtraining
Nutrition & Recovery
- Protein Intake: Consume 1.6-2.2g of protein per kg of body weight daily
- Caloric Surplus: Eat slightly more calories than you burn to support muscle growth
- Sleep: Aim for 7-9 hours of quality sleep per night for optimal recovery
- Hydration: Drink plenty of water throughout the day
Safety First: Never attempt a true 1RM without proper warm-up, spotters, and safety equipment. Always use proper form, and stop if you feel pain (not to be confused with normal muscle fatigue). Consult with a healthcare professional before starting any new exercise program.
Frequently Asked Questions (FAQ)
1RM calculators are generally accurate within 5-10% when using appropriate rep ranges (3-10 reps). Accuracy decreases with higher rep counts (10+ reps) because fatigue becomes a larger factor. For the most accurate estimate, test with 3-5 reps at near-maximum weight.
Beginners: Every 8-12 weeks to track progress
Intermediate: Every 12-16 weeks to avoid overtesting
Advanced: Only before competitions or major program changes
Testing too frequently can lead to overtraining and increased injury risk.
Different formulas were developed from different studies with various populations. Brzycki is most common and conservative. Epley gives slightly higher estimates. Lombardi tends to estimate higher for high reps. O’Conner is more conservative. The “average” option gives you a middle ground between all methods.
Only with proper precautions: True 1RM attempts require thorough warm-up, spotters, safety equipment, and experience. For most trainees, estimated 1RM from submaximal loads is safer and sufficient for programming. Save true 1RM tests for experienced lifters with proper safety measures in place.
Different exercises use different muscle groups, leverage, and movement patterns. Deadlifts typically allow the heaviest weights, followed by squats, then bench press. Overhead press is usually the lowest. These differences are normal and reflect the biomechanics of each movement.
Explore Our Other Useful Tools
Check out our other free online tools and calculators for various needs:
These external tools are provided for your convenience and may have different terms of use.
Start Tracking Your Strength Journey
Use our 1RM calculator to set benchmarks, track progress, and train smarter. Whether you’re a beginner or experienced lifter, knowing your numbers is key to effective strength training.