One Rep Max Calculator
Calculate your one rep max for any lift using multiple proven formulas
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Enter the weight you lifted in kilograms
Number of repetitions you completed (1-12)
About This Tool
Calculate your one rep maximum (1RM) for bench press, squat, deadlift, or any other lift using four scientifically validated formulas: Epley, Brzycki, Lombardi, and O'Conner. 1RM is the maximum weight you can lift for one repetition with proper form. Knowing your 1RM helps you plan strength training programs, track progress, and set realistic goals.
Frequently Asked Questions
What is one rep max (1RM)?
One rep max is the maximum amount of weight you can lift for a single repetition with proper form. It's a standard measure of strength used to design training programs and track progress over time.
How accurate are 1RM calculators?
1RM calculators provide estimates based on mathematical formulas. They're most accurate when you test with 3-10 reps. For best results, use the average of multiple formulas. Actual 1RM may vary based on technique, fatigue, and other factors.
How often should I test my 1RM?
Beginners: Every 8-12 weeks. Intermediate/Advanced: Every 4-6 weeks. Always warm up properly and have a spotter when testing heavy lifts. Consider using submaximal testing (3-5 reps) to reduce injury risk.
How do I use 1RM percentages in training?
Use percentages of your 1RM to plan workouts: 85-95% for strength (1-5 reps), 70-85% for hypertrophy (6-12 reps), 60-70% for endurance (12+ reps). Our calculator provides a percentage chart for easy reference.
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