One Rep Max (1RM) Calculator

This calculator estimates the maximum weight you can lift for one repetition based on a weight you lifted for multiple reps. This helps you know your max strength without risking injury from an actual 1RM test.

1. 1

   Enter Weight

   Input the weight you lifted in your last set

2. 2

   Enter Reps

   Input the number of reps you completed with proper form

3. 3

   Calculate 1RM

   The tool applies multiple formulas and gives you the estimate

• 1

  Use 3-6 reps for more accurate estimates

• 2

  Ensure reps are performed with proper technique

• 3

  Recalculate every 4-6 weeks to update your program

• 4

  Don't attempt actual 1RM tests without a spotter

• Using more than 10 reps which reduces accuracy

• Counting reps with poor technique or assistance

• Not warming up properly before the test set

• Relying on estimates without actually testing weights