One-Rep Max Calculator Information
What is One-Rep Maximum (1RM)?
One-Rep Maximum (1RM) is the maximum weight you can lift for a single repetition with proper form. It's a fundamental measure of strength used in weightlifting, powerlifting, and general strength training.
- 1RM Formula: Varies by method (Brzycki, Epley, Lombardi, etc.)
- Measures maximum strength capacity
- Helps design effective training programs and track progress
How to Use the Calculator
Enter the weight you lifted and the number of repetitions completed. Choose your preferred 1RM calculation formula. The calculator provides your estimated one-rep maximum and training percentages.
- weight = The weight you lifted in kg or lbs
- reps = The number of repetitions completed
- 1RM = Estimated one-rep maximum
Training Percentages
These percentages help design training programs
Strength Training Tips
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by recovery periods
- Progressive Overload: Gradually increasing training intensity and duration
- Proper Form: Always maintain correct technique to prevent injury
- Rest and Recovery: Adequate rest between training sessions is essential
- Consistency: Regular training sessions (3-5 times per week) for best results
1RM Calculation Formulas
1RM = weight / (1.0278 - 0.0278 × reps)
Most widely used, good accuracy for 1-10 reps
1RM = weight × (1 + reps/30)
Simple calculation, good for powerlifting
1RM = weight × reps^0.1
Good for explosive movements
1RM = weight / (0.522 + 0.419 × e^(-0.055 × reps))
Good accuracy across different rep ranges
1RM = weight × (1 + reps/40)
Conservative estimate, good for beginners
Frequently Asked Questions (FAQ)
A: Brzycki is most commonly used and provides good accuracy for most people. Choose based on your training style and experience level.
A: Test 1RM every 4-6 weeks to track progress. More frequent testing can lead to overtraining and injury.
A: Yes, through consistent strength training, proper nutrition, and adequate recovery. Focus on progressive overload.
Important Disclaimers
Disclaimer: This calculator provides estimates for educational purposes only. Always use proper form and safety measures when lifting weights.
Consider working with a qualified personal trainer or strength coach, especially when testing true 1RM. The actual 1RM may vary due to individual differences, fatigue, and other factors.
One-rep max calculations are estimates based on mathematical formulas. For accurate measurements and safe training, consult with qualified fitness professionals who can assess your form and provide personalized guidance.