One-Rep Max Calculator
Calculate your one-rep max (1RM) for strength training. Get training percentages, workout recommendations, and personalized strength goals.
One-Rep Max Calculator
Calculate Your One-Rep Max
Estimate your maximum strength for one repetition based on your current lifts
Safety Disclaimer: Always use proper form and have a spotter when attempting heavy lifts. This is for informational purposes only.
Understanding One-Rep Max
🏋️♂️What is One-Rep Max?
One-rep max (1RM) is the maximum weight you can lift for one complete repetition of an exercise. It's the gold standard for measuring absolute strength and is used to calculate training percentages.
- •Maximum weight for one complete repetition
- •Gold standard for measuring absolute strength
- •Used to calculate training percentages
- •Helps track strength progress over time
🎯Training Percentages
Safety Tips for Testing 1RM
Use a Spotter
Always have a qualified spotter when attempting your 1RM to ensure safety
Warm Up Properly
Perform a thorough warm-up with lighter weights before attempting your max
Progressive Loading
Gradually increase weight in small increments to find your true 1RM
Frequently Asked Questions
How often should I test my 1RM?
Test your 1RM every 8-12 weeks for most exercises. Testing too frequently can lead to overtraining and injury. Focus on progressive overload in your training rather than constant max testing.
Is the calculated 1RM accurate?
The Epley formula provides a good estimate, but actual 1RM can vary based on factors like technique, fatigue, and individual differences. Use it as a starting point and adjust based on your actual performance.
Should beginners test their 1RM?
Beginners should focus on learning proper form and building a base of strength before testing 1RM. Wait until you have at least 6 months of consistent training experience and can perform the exercise with perfect form.