One Rep Max Calculator
Estimate your one-rep max (1RM) based on the weight you can lift for multiple reps. Use this to plan your training loads and track strength progress.
Choose the exercise you performed
Enter the weight you lifted
Number of reps completed (1-12 for best accuracy)
How to Use This Calculator
1. Test your strength: Choose a compound lift (squat, bench press, deadlift, etc.) and perform a set with a weight you can lift for 2-10 reps with good form.
2. Enter your numbers: Input the weight you lifted and the number of reps you completed.
3. Use the results: Your estimated 1RM helps you plan training loads. For example, use 70-85% of your 1RM for strength training.
Training Intensity Zones
1-5 reps per set
6-12 reps per set
12+ reps per set
This calculator provides an estimate based on the Brzycki and Epley formulas. Actual 1RM may vary. Always prioritise proper form and safety when testing maximal lifts.