1RM Calculator
Calculate your one-rep max (1RM) using proven formulas. Get training percentages and zone recommendations for optimal strength, power, and hypertrophy training.
Calculate Your 1RM
Enter your recent lift data to estimate your one-rep maximum
Enter reps between 2-15 for best accuracy
Understanding 1RM and Training Zones
What is 1RM?
Your one-rep maximum (1RM) is the maximum weight you can lift for a single repetition with proper form. It's used to determine training loads and track strength progress.
Training Zone Guidelines
- Strength (85-100%): 1-5 reps, focus on maximal strength
- Power (75-85%): 3-6 reps, explosive movement training
- Hypertrophy (70-80%): 6-12 reps, muscle size development
- Endurance (60-70%): 12+ reps, muscular endurance
Safety Considerations
Always warm up properly before testing or training at high percentages. Consider having a spotter and ensure proper form to prevent injury.
Formula Accuracy
Different formulas work better for different rep ranges. Brzycki is most accurate for 2-10 reps, while Epley works well for higher rep ranges.
