💪 One Rep Max Calculator
Estimate your maximum single rep strength for better training programming
Your Estimated 1RM:
Training Percentages
How to Use This Calculator:
- Choose a weight you can lift for 2-10 reps max - More accurate than higher reps
- Use proper form - The calculation assumes good technique throughout
- Be well-rested - Test when you're fresh, not fatigued
- Use the percentages for training - Plan your workouts based on these numbers
Training Zone Guide:
- 90-100%: Max strength/powerlifting (1-3 reps)
- 80-90%: Strength building (3-6 reps)
- 70-80%: Hypertrophy/muscle building (6-12 reps)
- 60-70%: Strength endurance (12+ reps)
Safety Notice: This calculator provides estimates only. Always warm up properly, use a spotter for heavy lifts, and progress gradually. If you're new to lifting, work with a qualified trainer before attempting maximum lifts.