One Rep Max Calculator
Find your maximum strength for any exercise — instantly
What is 1RM? Your One Rep Max (1RM) is the maximum weight you can lift for a single repetition of any exercise. It is the gold standard measure of strength in weightlifting. Use it to set training weights, track progress, and compare your strength over time.
Calculate Your 1RM
How to Use the 1RM Calculator
- Choose a weight you can lift for multiple reps — ideally between 3 and 10 reps
- Perform the exercise with good form and note the weight and reps completed
- Enter those numbers above and click Calculate
- Your estimated 1RM and training percentages are calculated instantly
Important: Never attempt a true 1RM without proper warmup, a spotter, and experience with the movement. Use this calculator to estimate your 1RM safely from submaximal lifts.
Which Formula is Most Accurate?
Our calculator uses multiple validated formulas and shows you all of them. The most commonly used are:
| Formula | Best For | Accuracy |
|---|---|---|
| Epley | General use — most widely used | ✅ Very good |
| Brzycki | Best for lower rep ranges (1–10) | ✅ Very good |
| Lander | Good for higher rep ranges | ✅ Good |
| Lombardi | Higher rep ranges | ⚠️ Moderate |
| O’Conner | Simple estimation | ⚠️ Moderate |
Strength Standards — How Do You Compare?
Once you know your 1RM use these general strength standards to see where you stand. Based on bodyweight ratio:
| Level | Bench Press | Squat | Deadlift |
|---|---|---|---|
| Beginner | 0.5× bodyweight | 0.75× bodyweight | 1× bodyweight |
| Intermediate | 1× bodyweight | 1.5× bodyweight | 1.75× bodyweight |
| Advanced | 1.5× bodyweight | 2× bodyweight | 2.5× bodyweight |
| Elite | 2× bodyweight | 2.5× bodyweight | 3× bodyweight |
Want to Know Your Calorie Needs Too?
Use our free TDEE Calculator to find your exact daily calorie target for muscle gain or fat loss.
Calculate My Calories Free →Disclaimer: This calculator provides estimates only. Results may vary based on individual factors. Always train safely with proper supervision and technique.