One Rep Max (1RM)
1RM is your maximum single-rep lift. Estimate from submaximal reps using 7 formulas. Get training percentages and strength standards.
Did our AI summary help? Let us know.
7 formulas compared Training % from 1RM Strength standards by lift
Ready to run the numbers?
Why: 1RM guides training load. Formulas estimate from 3-10 reps without true max testing.
How: Brzycki: 1RM = W × (36/(37-R)). Epley: 1RM = W × (1 + R/30). Best accuracy at 3-10 reps.
Run the calculator when you are ready.
🏋️ Bench Press 5x5
Intermediate benching 80kg for 5
Click to load
🦵 Heavy Squat
Advanced squatting 140kg for 3
Click to load
💪 Deadlift AMRAP
Testing 120kg for 8 reps
Click to load
🙆 Overhead Press
Novice pressing 40kg for 6
Click to load
👩 Female Squat
Intermediate squatting 70kg for 5
Click to load
🆕 Beginner Bench
Just starting, 40kg for 10
Click to load
Your Lift
Your Profile
For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.
🏥 Health Facts
Best accuracy at 3-10 reps
— Research
80-90% for strength
— Training
What is One Rep Max (1RM)?
One Rep Max (1RM) is the maximum weight you can lift for one complete repetition with proper form. It's the gold standard for measuring maximal strength and is used to calculate training loads for optimal programming.
Strength
80-90% 1RM, 3-6 reps
Build max force production
Hypertrophy
65-75% 1RM, 8-12 reps
Maximize muscle growth
Power
50-70% 1RM, 3-5 reps fast
Develop explosive strength
Endurance
50-65% 1RM, 15-20 reps
Build muscular stamina
Why Estimate Instead of Test?
✓ Benefits of Estimation
- • Safer - less injury risk
- • Can test frequently
- • Less CNS fatigue
- • Good for programming
⚠️ Limitations
- • Less accurate at high reps
- • Doesn't account for skill
- • Varies by individual
- • May differ from true max
FAQs
How often should I test my 1RM?
Use estimated 1RM weekly for programming. True max testing should be limited to every 8-12 weeks to avoid fatigue and injury.
Which formula is most accurate?
Brzycki and Epley are most accurate for 1-10 reps. For higher reps (10+), Mayhew and Wathan tend to be more reliable.
What's a good strength standard?
For men: 1x BW bench, 1.5x BW squat, 2x BW deadlift is intermediate. For women: 0.75x BW bench, 1.25x BW squat, 1.5x BW deadlift.
Related Calculators
Bench Press Calculator - 1RM & Strength Standards
Calculate one-rep max for bench press, compare to strength standards, and get training percentages for progressive overload.
healthDeadlift Calculator - 1RM & Strength Standards
Calculate one-rep max for deadlift, compare to strength standards by body weight, and get training percentages.
healthSquat Calculator - 1RM & Strength Standards
Calculate one-rep max for squat, compare to strength standards by body weight, and get training percentages.
healthDOTS Calculator - Powerlifting Score
Calculate DOTS score for powerlifting - the modern replacement for Wilks. Compare lifters across weight classes with improved accuracy.
healthHeart Rate Calculator - Target HR Zones
Calculate target heart rate zones for exercise using max HR formulas. Get fat burning, cardio, and peak zones for optimal training.
healthRSI Calculator - Reactive Strength Index
Calculate Reactive Strength Index from drop jump tests. Measure plyometric performance and elastic strength for athletic development.
health