1RM calculator
Pick a set you did recently: the weight and how many clean reps you got. The fewer reps (1 to 10), the more accurate the estimate.
| % | Weight | ± Reps |
|---|
This is an estimate. Your real 1RM depends on technique, experience and how you feel that day. Weights in the table are rounded to 2.5 kg (or 5 lbs).
What is your1RM?
Your 1RM (one rep max) is the maximum weight you can lift exactly once with good technique on a given exercise. It's the standard measure of strength for lifts like the bench press, squat and deadlift.
You don't have to actually test your 1RM to know it. With a set of 2 to 10 reps you can calculate it fairly accurately. That's safer and costs less recovery.
Why you want to know1RM your 1RM.
Right weights
Many programs use percentages, like 5×5 at 80%. With your 1RM you know exactly what goes on the bar.
Track progress
Recalculate your 1RM every few weeks. That way you can see in black and white whether you're getting stronger, even without a max attempt.
Train safer
An estimated 1RM stops you from starting too heavy. You build up in a controlled way instead of by feel.
How is your 1RMcalculated?
There are several formulas. Our calculator takes the average of the two best-known ones.
| Formula | Calculation | Best for |
|---|---|---|
| Epley | weight × (1 + reps / 30) | Sets of 4 to 10 reps |
| Brzycki | weight × 36 / (37 − reps) | Sets of 2 to 6 reps |
| Example | 100 kg × 5 reps | Epley 116.7 kg, Brzycki 112.5 kg, average ± 115 kg |
More than 10 reps?
Then every formula becomes inaccurate, because endurance plays a bigger role than strength. So use a heavier set of 10 reps or fewer.
Which percentage of your 1RMfor your goal?
| Goal | % of 1RM | Reps per set |
|---|---|---|
| Maximum strength | 85 – 100% | 1 – 5 |
| Muscle growth (hypertrophy) | 65 – 85% | 6 – 12 |
| Muscular endurance | below 65% | 12 – 20+ |
| Technique and warm-up | 40 – 60% | 5 – 10 |
How to test your 1RMsafely.
Still want to do a real max attempt? Only do it with good technique and a spotter or safety bars.
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General warm-up
5 to 10 minutes of light cardio and mobility for the joints you'll be loading.
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Build-up sets
About 8 reps at 50%, 3 at 70% and 1 at 85% of your estimated 1RM. Rest 2 to 3 minutes between sets.
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First attempt
One rep at 90 to 95%. Did it move smoothly? Rest 3 to 5 minutes.
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Max attempt
Go up by 2.5 to 5 kg. Keep it to 3 to 5 heavy attempts at most, otherwise you'll be too tired for a fair result.
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Stop when in doubt
Does your technique break down, like a rounded back or a bouncing bar? Then your previous attempt is your 1RM.
Are your grip or wrists theweak link?
On heavy deadlifts and rows your grip often gives out before your back and legs do. Then you're really measuring your grip strength, not your 1RM. Lifting straps fix that.
On heavy bench press and overhead press your wrists quickly bend back under the load. Wrist wraps keep your wrist straight so the force goes into the bar.
Lift yourreal max.
Premium Lifting Straps
€19.95 per pair
- Your grip no longer gives out first
- Foam zones for comfort
- Silicone grip on the bar
- For deadlifts, rows and shrugs
Frequently asked questions aboutyour 1RM.
How do you calculate your 1RM?
How accurate is a 1RM calculator?
What is a good bench press 1RM?
How often should you test your 1RM?
Can you use lifting straps for a 1RM?
Grip
How to use lifting straps
Step by step, with images.
Wrists
How to use wrist wraps
For heavy pressing.
Intensity
Drop set training program
More volume in less time.
Know your max.Lift your max.
Premium lifting straps and wrist wraps for €19.95.