What is a one rep max (1RM)?

Your 1RM is the maximum weight you can lift for a single repetition with proper form. It's used to program training intensity.

How accurate are 1RM calculators?

1RM calculators are most accurate when using weights you can lift for 1-10 reps. Higher rep ranges (10+) become less accurate.

The Brzycki and Epley formulas are most commonly used and accurate for most people. Results vary by individual and exercise.

Calculate your one rep max for any lift and get percentage-based training loads. Perfect for programming your strength training.

Weight Lifted (kg)

Repetitions Completed (1-30)

Most accurate with 1-10 reps

Work at 85-100% of your 1RM for maximum strength gains. Focus on neural adaptations and force production.

Work at 65-85% of your 1RM for muscle growth. This rep range maximizes time under tension and muscle damage.

Work at 50-65% of your 1RM for muscular endurance. Great for beginners or active recovery.

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