One Rep Max Calculator
The one rep max calculator is your essential tool for strength training. Our one rep max calculator uses proven formulas to estimate your maximum lifting capacity.
The one rep max calculator is your essential tool for strength training. Our one rep max calculator uses proven formulas to estimate your maximum lifting capacity.
Calculate your one rep max and get training percentages for different goals.
Your One Rep Max:
Your One Rep Max:
The one rep max calculator is trusted by thousands of strength athletes worldwide.
Scientific Accuracy
Our one rep max calculator uses research-validated formulas for precise results.
Multiple Formulas
The one rep max calculator offers multiple calculation methods to suit your needs.
Safety First
Get safe estimates using our one rep max calculator without maximal lifting.
The one rep max calculator implements the Brzycki formula: Weight × (36 / (37 - Reps))
The one rep max calculator also uses the Epley formula: Weight × (1 + 0.0333 × Reps)
Our one rep max calculator includes the Lander formula: (100 × Weight) / (101.3 - 2.67123 × Reps)
The one rep max calculator works best with compound exercises like squats, bench press, and deadlifts.
Input the weight and repetitions into the one rep max calculator fields.
Choose your preferred formula in the one rep max calculator.
While the one rep max calculator provides estimates, safety should always be your priority. The one rep max calculator helps you avoid unnecessary risk during training.
Our one rep max calculator provides highly accurate estimates when used with sets of 10 reps or less. The accuracy tends to decrease with higher repetitions due to factors like fatigue and form breakdown.
You can use the one rep max calculator every 4-6 weeks to track your strength progress. This timeframe allows for sufficient adaptation and progress while avoiding premature testing.
The one rep max calculator works best with compound exercises like squats, bench press, and deadlifts. These movements are easier to standardize and have more consistent strength curves.
Use the one rep max calculator to track progress while following a structured strength training program. Focus on progressive overload, proper form, and adequate recovery between training sessions.
Different formulas have been developed through various research studies and may be more accurate for different individuals or exercises. The Brzycki formula, for example, tends to be more accurate for bench press, while the Epley formula might work better for squats.
Yes, beginners can benefit from using the calculator to establish baseline numbers and track progress. However, they should focus on developing proper form before attempting heavy weights or actual one-rep maxes.
The most accurate results typically come from sets performed with 3-5 repetitions. While the calculator can work with up to 15 reps, accuracy tends to decrease as rep counts increase beyond 5-6 repetitions.
Start with light dynamic stretches, then perform progressively heavier sets with low reps. A typical warm-up might include 2-3 sets at 50%, 70%, and 85% of your estimated working weight before attempting your test set.
While the calculator can be used for isolation exercises, the results may be less accurate due to factors like muscle fatigue and varying movement patterns. It's most reliable when used with compound movements.
Various factors can influence your one rep max, including sleep quality, nutrition, stress levels, time of day, and overall recovery state. For most accurate results, test when you're well-rested and properly fueled.
Once you've used the one rep max calculator, use these percentages for training: