one rep max calculator2026-07-16T20:23:45+01:00

1 REP MAX CALCULATOR

Estimate your strength.

Train with more precision. 

Our 1 RM calculator estimates your one repetition maximum for major lifts including squat, deadlift, bench press and more. Use it to program smarter, lift safer, and make consistent strength gains.

Your data is secure and never stored.

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1. Enter Your Lift Details

Enter the number of clean reps completed.

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Estimate based on the Epley Formula:
1RM = Weight × (1 + Reps / 30)

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2. Your Results

Estimated 1 Rep Max

116.7 kg
This is your estimated one-repetition maximum for Back Squat.
Training Intensity Working Weight
95% 110.9 kg
90% 105.0 kg
85% 99.2 kg
80% 93.4 kg
75% 87.5 kg
70% 81.7 kg

Estimates are based on the Epley formula and may vary from your true 1RM. Use these numbers to guide training loads, not to replace proper testing or coaching judgement.

HOW TO USE YOUR 1RM

STRENGTH TESTING

Track your strength levels over

time to measure real progress

and identify plateau’s.

PROGRAMMING LOADS

Use training percentages to set

the right intensity for hypertrophy,

strength, or power goals.

PROGRESSIVE OVERLOAD

Gradually increase load over

time by using your 1RM as

the foundation.

SAFER PROGRESS TRACKING

Estimate without maxing out to

reduce injury risk and support

long-term performance.

1RM calculators use mathematical formulas developed from strength research to estimate your one-repetition maximum based on submaximal lifts.

We use the Epley formula as our default method for the best balance of accuracy and usability.

EPLEY FORMULA

Most commonly used and well-validated across a wide range of rep schemes.

BRZYCKI FORMULA

Developed from strength testing data. Useful for lower rep ranges.

LOMBARDI FORMULA

May be more accurate for higher repetition ranges (10+ reps).

FREQUENTLY ASKED QUESTIONS

Can beginners use this calculator?2026-07-06T22:16:20+01:00

Absolutely, the use of 1RM calculators is highly recommended for beginners to safely program their training sessions and reduce injury risk.

How accurate is a 1RM calculator?2026-07-06T22:07:50+01:00

The Epley formula used to estimate one repetition maximums is considered a highly accurate method

What rep range works best for estimates?2026-07-06T22:15:02+01:00

The formula used gives an accurate estimation for any rep range used.

Should I test a true 1RM?2026-07-06T22:11:07+01:00

Testing a true 1RM increases injury risk so for beginners it’s not a good technique. For intermediate and advanced lifters you can attempt a true 1RM but ensure you have a spotter at the ready for support if needed.

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