1RM Calculator
Enter your exercise weight and reps to calculate your estimated one-rep max.
How to Use the 1RM Calculator
Enter your exercise weight (kg) and reps (1-30) to estimate your 1RM using the Epley formula. Results include recommended weights for each training zone, helping you set the right intensity for strength, hypertrophy, or endurance goals.
Frequently Asked Questions
What is 1RM?
1RM (One Repetition Maximum) is the maximum weight you can lift with proper form for one repetition. It's used as a baseline for setting training intensity in weight training.
How does the Epley formula work?
Epley formula: 1RM = Weight x (1 + Reps/30). For example, if you lift 60kg for 8 reps, your estimated 1RM is 60 x (1 + 8/30) = 76kg. Most accurate with 5 reps or fewer.
Which exercises does this work for?
The calculator is most accurate for compound barbell exercises like bench press, squat, and deadlift. For machine or isolation exercises, results may be less precise.
Should I test my 1RM directly?
Beginners should use a calculator instead of direct testing for safety. Even experienced lifters should always use a spotter and warm up thoroughly before attempting a max.