One Rep Max Calculator (1RM)
Enter the weight you lifted and how many reps to estimate your 1RM with the Epley formula, and get a percentage table ready to program your sets.
Enter the weight and reps to estimate your 1RM.
Your 1RM (one-rep max) is the most weight you can lift once for a given exercise. Estimating it from a submaximal set avoids the risk of testing a true max and gives you the percentages to program strength, hypertrophy or endurance.
Track every client's records in FitConnect Pro
Program workouts with sets, supersets and circuits, and track each client's records and estimated 1RM over time.
Frequently asked questions
How do I calculate my 1RM safely?+
Lift a submaximal weight with good form for 2 to 10 reps and enter that weight and rep count. You estimate your 1RM without attempting a true max, which carries more injury risk.
Which 1RM formula is most accurate?+
The Epley and Brzycki formulas are the most common and give very similar results up to about 10 reps. The more reps, the less accurate the estimate, so for best accuracy use sets of 2 to 6 reps.
What is knowing your 1RM useful for?+
Your 1RM lets you program training by percentages: strength at 85–95%, hypertrophy at 67–80% and endurance below 67%. It is the basis of most strength programs.