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One Rep Max Calculator
Calculate your 1RM and determine optimal training loads for strength and muscle building.
Calculate Your 1RM
Estimate maximum lift from submaximal performance
kg
reps
Training Load Calculator
Get training weights based on your 1RM
kg
1RM Formulas Explained
Different methods for estimating one rep max
Epley Formula ⭐ (Most Popular)
1RM = Weight × (1 + Reps/30)
Best for: 2-10 reps, general strength training
Brzycki Formula
1RM = Weight × (36/(37-Reps))
Best for: 2-10 reps, conservative estimate
Lander Formula
1RM = (100×Weight)/(101.3-2.67×Reps)
Best for: Higher rep ranges
💡 Important Notes
- • Formulas are estimates - actual 1RM may vary
- • More accurate for 2-10 rep range
- • Training experience affects accuracy
- • Use multiple formulas for better estimate
- • Always warm up properly before testing
Safety First
Consider using estimated 1RM for training rather than actual max testing. Always use proper form and have a spotter when lifting heavy.
Training Load Guidelines
🏋️ Strength (80-100%)
- • 1-6 reps per set
- • 3-6 sets
- • 2-5 min rest between sets
- • 2-3 times per week
💪 Hypertrophy (60-80%)
- • 6-12 reps per set
- • 3-5 sets
- • 1-3 min rest between sets
- • 2-4 times per week
🏃 Endurance (50-70%)
- • 12+ reps per set
- • 2-4 sets
- • 30-90 sec rest between sets
- • 3-5 times per week