Free AI Website CreatorEstimate your one-rep max and find training weights for your next strength workout.
| Intensity | Estimated Weight |
|---|---|
| 50% of 1RM | – |
| 60% of 1RM | – |
| 70% of 1RM | – |
| 75% of 1RM | – |
| 80% of 1RM | – |
| 85% of 1RM | – |
| 90% of 1RM | – |
| 95% of 1RM | – |
| 100% of 1RM | – |
Enter the weight you lifted and the number of reps you completed.
Your calculated 1RM is an estimate, not a guarantee that you can safely lift that weight. Use proper technique, appropriate warm-ups, and qualified supervision or spotting when needed. Avoid attempting a maximum lift solely based on a calculator result.
One-rep max (1RM) is the greatest amount of weight you can lift for one complete repetition of a specific exercise while maintaining proper form. It is commonly used to assess strength and help structure resistance training programs.
Enter the weight you lifted and how many repetitions you completed with that weight. The calculator estimates your maximum single-repetition strength using either the Epley or Brzycki equation.
The Epley equation estimates your one-rep max from the weight lifted and the number of repetitions:
1RM = Weight × (1 + Reps / 30)
The Brzycki equation uses a different mathematical approach:
1RM = Weight × 36 / (37 − Reps)
Strength programs often describe training intensity as a percentage of your one-rep max. These percentages can help you estimate working weights for different sessions. The most appropriate load depends on your experience, exercise selection, training goals, recovery, and performance on a given day.
Both formulas provide estimates rather than direct strength measurements. Accuracy can vary between exercises and individuals, especially when higher repetition counts are used. This calculator accepts between one and twelve repetitions to limit excessive extrapolation.
Choose pounds (lbs) for U.S. customary units or kilograms (kg) for metric measurements. Your entered weight is automatically converted when you switch units. All estimated training weights are displayed in the selected system. The underlying 1RM calculation remains the same.
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