One Rep Max Calculator
Unit:
One Rep Max (1RM) is the maximum weight you can lift for one complete repetition of an exercise. It is used to set training loads as percentages of 1RM. Direct 1RM testing is risky for beginners — submaximal prediction formulas estimate it from a set you can perform safely.
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Tip: Never test your true 1RM without a spotter and proper warm-up. Use submaximal prediction for training purposes — it is safer and sufficient for programming your workouts.
- 1Lift a weight for as many reps as possible (ideally 3–10 reps)
- 2Apply prediction formula — Brzycki, Epley, or Lander
- 3Average the results for a more reliable estimate
- 4Set training weights as percentages of estimated 1RM
100 kg for 5 reps=~116 kg 1RMBrzycki: 100 × 36/(37-5) = 112.5 kg
60 kg for 10 reps=~80 kg 1RMEpley: 60 × (1 + 10/30) = 80 kg
| % of 1RM | Reps possible | Training goal |
|---|---|---|
| 95–100% | 1–2 | Max strength testing |
| 85–90% | 3–5 | Strength development |
| 75–85% | 6–8 | Strength + hypertrophy |
| 65–75% | 10–12 | Hypertrophy (muscle size) |
| 55–65% | 15–20 | Muscular endurance |
| <55% | 20+ | Endurance / warm-up |
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Fun Fact
The world record raw squat is over 1,000 lbs (454 kg). The deadlift world record exceeds 1,100 lbs (500 kg). These are extreme outliers — even elite powerlifters typically squat 2–3× their body weight.
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