One-Rep Max (1RM) Calculator
Calculate your one-rep maximum and training percentages based on your performance
Lift Details
Tips:
- • Use a weight you can lift with proper form
- • Best results with 1-10 reps
- • Rest adequately between sets
- • Consider using a spotter
Results
257.0 lbs
Estimated One-Rep Max
Training Percentages:
257.0 lbs
100% (1 reps)
244.1 lbs
95% (2 reps)
231.3 lbs
90% (3 reps)
218.5 lbs
85% (5 reps)
205.6 lbs
80% (7 reps)
192.8 lbs
75% (10 reps)
179.9 lbs
70% (12 reps)
167.1 lbs
65% (15 reps)
Formula Comparison:
Brzycki:253.0 lbs
Epley:262.0 lbs
Lander:256.0 lbs
Understanding One-Rep Max
What is 1RM?
One-Rep Max (1RM) is the maximum weight you can lift for a single repetition of an exercise with proper form. It's used to:
- • Measure strength progress
- • Calculate training percentages
- • Design workout programs
- • Compare relative strength
Testing Methods
- • Direct testing (actual 1RM)
- • Submaximal testing (estimate)
- • Multiple repetition testing
- • Velocity-based testing
Training Applications
Strength Training
- • 85-100% 1RM
- • 1-5 reps per set
- • 3-5 minute rest
- • Focus on technique
Hypertrophy
- • 65-85% 1RM
- • 6-12 reps per set
- • 1-2 minute rest
- • Focus on volume
Endurance
- • 50-65% 1RM
- • 12+ reps per set
- • 30-60 second rest
- • Focus on form
Safety Considerations
Before Testing
- • Proper warm-up
- • Equipment check
- • Spotter availability
- • Recent injury check
- • Adequate rest
Form Tips
- • Maintain proper technique
- • Control the weight
- • Full range of motion
- • Breathe properly
- • Stop if form breaks down