One Rep Max Calculator

Your estimated 1RM is:

 

  1. Enter the Weight Lifted: Input the weight you lifted in kilograms or pounds. Ensure you enter the heaviest weight you successfully completed for a given number of reps.

  1. Enter the Number of Repetitions: Input the number of reps you performed with that weight. Remember that the lower the reps, the more accurate the 1RM estimation will be.

  2. Select the RPE: Choose the RPE (Rate of Perceived Exertion) to reflect how hard the lift felt. RPE adds accuracy to the calculation. The higher the RPE< the more accurate the estimation will be.

  3. Click 'Calculate 1RM': The calculator will provide an estimation of your 1RM, allowing you to quantify where your current strength level is at to track your progress.

What is a one rep max?

Your one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise, such as the squat, bench press, or deadlift. Having a good ballpark of where your current one rep max is at is useful for planning your training, ensuring that adequate load is being used in the gym and identifying the weight to use for percentage-based training. Whether you're a beginner or a seasoned powerlifter, knowing your 1RM helps you track your progress and maximize your gains.

Why Use a 1RM Calculator?

A 1RM calculator is a valuable tool for athletes, powerlifters and strength enthusiasts who want to get the most out of their training. Here are a few reasons why you should use this calculator:

  • Avoid Fatiguing Tests: Physically testing your one rep max is highly fatiguing and can damage the quality of your training block. A calculator helps you estimate this using the training data you are accumulating in your current block.

  • Monitor Progress: Monitoring changes in your 1RM over time gives you a clear indicator of your strength development.

  • Percentage-based Training: Use your 1RM to set the appropriate weights for your training to ensure you are moving at the correct intensity.

How to increase your 1RM:

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Frequently Asked Questions

  • Physically testing your one rep max is quite fatiguing on the body and can often create a halt in training momentum. It is recommended to test your 1RM as infrequently as possible, but calculators like ours will allow you to get an idea of your current 1RM throughout your training blocks to make sure it is trending upwards over time.

  • Our one rep max calculator gives an estimation of your current 1RM using a recent set. We base this off the load, number of repetitions completed and RPE. The lower the reps and higher the RPE, the more accurate the results will be. For example, an estimation based off a set of 3 reps @RPE8 will be much more accurate than a set of 8 reps @RPE6.

  • Yes, you can use the calculator for all main compound exercises. It technically will work for isolation work also, but the utility of knowing your 1RM for these exercises is limited.