One-Rep Max Calculator
One-Rep Max Analysis
Training Recommendations
Based on your estimated one-rep maximum and selected exercise.
Strength Level Assessment
Training Percentage Guidelines
Use these percentages of your one-rep max to structure your strength training program effectively.
| Percentage | Training Goal | Rep Range | Intensity | Recovery |
|---|---|---|---|---|
| 95-100% | Max Strength | 1-2 reps | Very High | 3-5 days |
| 90-95% | Strength | 2-4 reps | High | 2-3 days |
| 85-90% | Strength | 4-6 reps | High | 2-3 days |
| 80-85% | Hypertrophy | 6-8 reps | Moderate-High | 1-2 days |
| 70-80% | Hypertrophy | 8-12 reps | Moderate | 1-2 days |
| 60-70% | Endurance | 12-15+ reps | Low-Moderate | 1 day |
Strength Standards for Men (Bodyweight 80kg/176lbs)
These are general strength standards for intermediate trained individuals. Adjust based on your bodyweight and experience level.
Beginner
Bench: 60-80kg
Squat: 80-100kg
Deadlift: 100-120kg
Novice
Bench: 80-100kg
Squat: 100-120kg
Deadlift: 120-140kg
Intermediate
Bench: 100-120kg
Squat: 120-140kg
Deadlift: 140-160kg
Advanced
Bench: 120-140kg
Squat: 140-160kg
Deadlift: 160-180kg
Elite
Bench: 140kg+
Squat: 160kg+
Deadlift: 180kg+
How One-Rep Max Calculation Works
Your one-rep maximum (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise. Calculating it accurately is crucial for programming effective strength training and tracking progress over time.
Epley Formula (Most Popular):
1RM = Weight × (1 + Reps / 30)
Brzycki Formula (Most Accurate for Lower Reps):
1RM = Weight / (1.0278 - 0.0278 × Reps)
Lombardi Formula (Power-Based):
1RM = Weight × Reps^0.10
O'Conner Formula (Conservative Estimate):
1RM = Weight × (1 + 0.025 × Reps)
Example Calculation (Epley Formula):
Weight: 100kg, Reps: 5
1RM = 100 × (1 + 5/30) = 100 × 1.1667 = 116.67kg
These formulas were developed through extensive research comparing actual 1RM performances with submaximal efforts. The Epley formula is generally considered the most practical for general strength training, while Brzycki tends to be more accurate for lower repetition ranges (1-10 reps).
Understanding Different 1RM Formulas
Epley Formula
- Best For: General strength training, most exercises
- Accuracy: Very good for 1-10 rep range
- Characteristics: Slightly aggressive estimate
- Usage: Most popular in general fitness
Brzycki Formula
- Best For: Powerlifting, low rep ranges
- Accuracy: Excellent for 1-6 reps
- Characteristics: More conservative estimate
- Usage: Preferred by competitive lifters
Lombardi Formula
- Best For: Explosive movements, Olympic lifts
- Accuracy: Good for power-based exercises
- Characteristics: Accounts for fatigue differently
- Usage: Weightlifting and power sports
O'Conner Formula
- Best For: Beginners, safety-focused training
- Accuracy: Conservative estimate
- Characteristics: Prevents overestimation
- Usage: Rehabilitation, novice lifters
Safe 1RM Testing Protocol
If you choose to test your actual one-rep maximum, follow this safe progression:
- Warm-up: 10-15 minutes of dynamic stretching and light cardio
- Set 1: 50% estimated 1RM for 5-8 reps
- Set 2: 70% estimated 1RM for 3-5 reps
- Set 3: 80% estimated 1RM for 2-3 reps
- Set 4: 90% estimated 1RM for 1 rep
- Set 5: 95% estimated 1RM for 1 rep
- Max Attempt: 100%+ estimated 1RM for 1 rep
Safety Guidelines: Always use spotters for heavy lifts, maintain proper form, stop if you feel joint pain or technique breakdown, and allow 3-5 minutes rest between heavy attempts. Consider working with a qualified coach for your first max testing session.
One-Rep Max Calculator FAQs
1RM estimation formulas are generally accurate within ±5-10% of your actual maximum when used with proper form and true failure reps. Accuracy depends on several factors:
- Rep Range: Most accurate between 3-8 reps
- Exercise Type: More accurate for compound lifts than isolation
- Training Experience: More accurate for trained individuals
- True Failure: Requires lifting to actual muscular failure
For programming purposes, the estimates are sufficiently accurate. For competition preparation, consider actual testing with proper supervision.
The frequency of actual 1RM testing depends on your training level and goals:
- Beginners: Every 8-12 weeks (focus on technique first)
- Intermediate: Every 6-8 weeks during strength phases
- Advanced: Every 4-6 weeks, or before competitions
- Powerlifters: Every 8-12 weeks during peaking phases
For most trainees, estimation is safer and more practical than frequent maximal testing. Use estimated 1RM for programming and reserve actual testing for key milestones or competition preparation.
Different 1RM formulas produce varying results because they were developed using different:
- Population Samples: Different athlete groups and training levels
- Mathematical Models: Linear vs. exponential relationships
- Rep Ranges: Optimized for specific repetition ranges
- Exercise Types: Some work better for certain movements
The Epley formula is generally recommended for most users as it provides a good balance of accuracy and practicality across different exercises and rep ranges.
1RM calculations can be adapted for bodyweight exercises, but with limitations:
- Good For: Weighted calisthenics (weighted pull-ups, dips)
- Limited For: Pure bodyweight exercises (push-ups, pull-ups)
- Alternative: Use repetition maximums instead of weight
- Progression: Focus on increasing reps or adding difficulty
For bodyweight training, it's often more practical to track progression through repetition counts, exercise variations, or time under tension rather than estimated 1RM calculations.
Use your estimated 1RM to structure your training effectively:
- Strength Phase: 85-95% 1RM for 3-6 reps
- Hypertrophy Phase: 70-85% 1RM for 8-12 reps
- Power Phase: 75-85% 1RM for 3-5 reps (explosive)
- Endurance Phase: 60-70% 1RM for 15-20 reps
- Deload Week: 50-60% 1RM for easy technique work
Recalculate your 1RM every 4-6 weeks and adjust your training percentages accordingly to ensure progressive overload and continued adaptation.