One Rep Max Calculator

Estimate your one-rep max for bench press, squat, deadlift, and other major lifts.

Enter your last successful set to estimate your max.

Units

Weight Lifted

Pounds

Reps Performed

Repetitions

Safety First

Estimating your 1RM is much safer than testing it. Testing a true 1RM should only be done with professional spotting and proper form.

Understanding the One Rep Max (1RM) Calculator

Estimate the maximum weight you can lift for a single repetition based on your submaximal lifts.

Guide

Applications

Strength Training: Programming workouts based on percentage of 1RM.

Progress Tracking: Measuring strength gains without testing a true 1RM.

Safety: Avoiding the injury risk of maximal load testing.

Epley & Brzycki Formulas

Epley: Weight * (1 + Reps/30). Brzycki: Weight * (36 / (37 - Reps)). We average these two reliable formulas for the final estimate.

Knowledge Base

Accuracy decreases significantly above 10 reps. For best results, use a weight you can lift 3-5 times.

Only if you are an experienced lifter with a spotter. For most people, the estimate is sufficient for training purposes.

"Federal tax estimates are based on 2024 brackets. Consult a tax professional for official filing."

Loading calculator...