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Calculate your One Rep Max (1RM) using proven formulas. Get accurate strength measurements and personalized training percentages for optimal workout programming.
Most accurate with 3-10 reps
For maximum strength gains, train at 85-95% of your 1RM with 1-5 reps per set. Focus on compound movements like squat, bench press, and deadlift with longer rest periods (3-5 minutes).
For muscle growth, train at 70-80% of your 1RM with 6-12 reps per set. Use moderate rest periods (60-90 seconds) and focus on time under tension.
For muscular endurance, train at 60-70% of your 1RM with 12-20 reps per set. Use shorter rest periods (30-60 seconds) for conditioning.
One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise with proper form. It's a fundamental metric in strength training used to measure progress, design training programs, and set appropriate training loads.
Knowing your 1RM allows you to program workouts based on percentages, ensuring you're training at the right intensity for your goals. It helps track strength progress over time and prevents overtraining or undertraining.
Epley Formula: Most popular and widely used. Works well for most people and rep ranges.
Brzycki Formula: Slightly more conservative, good for beginners and higher rep ranges.
Lander Formula: Often used by experienced lifters and powerlifters.
Testing your actual 1RM can be risky. It's safer to estimate using 3-5 rep maxes. Always use proper form, warm up adequately, and have a spotter when lifting heavy weights.
One Rep Max (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise with proper form. It's a key metric in strength training used to measure maximum strength and design training programs.
1RM calculators provide estimates that are most accurate when using 3-10 reps. The Epley formula typically estimates within ±5% for most people. Brzycki is slightly more conservative. For best accuracy, test with 5 reps or fewer, as accuracy decreases with higher rep ranges. These are estimation tools and individual results may vary.
Epley formula is most popular and works well for most people. Brzycki is more conservative and better for beginners. Lander is good for experienced lifters. Try all three and compare results, or use the one that best matches your actual tested performance.
Testing your actual 1RM can be risky, especially for beginners. It's safer to estimate using 3-5 rep maxes. If you do test, ensure proper warm-up, use a spotter, and only attempt if you have good form and experience with the lift.
Training percentages help program your workouts. 90-95% for strength (1-3 reps), 80-85% for power (3-5 reps), 70-80% for hypertrophy (6-12 reps), 60-70% for endurance (12-20 reps). Adjust based on your goals and recovery capacity.
For more information about strength training, 1RM testing, and workout programming, visit these authoritative sources: