One-Rep Max Calculator
Calculate your maximum single repetition lift using proven formulas
Calculate Your One-Rep Max
Weight you can lift for the specified repetitions
Number of reps completed (1-10 for accuracy)
Select specific lift for more accurate NSCA coefficients
Choose between proven calculation methods
Example: Bench Press
Given Data
Exercise: Bench Press
Weight: 80kg (176lbs)
Repetitions: 5 reps
Method: Epley Formula
Calculation
1RM = 80 × (1 + 5/30)
1RM = 80 × (1 + 0.167)
1RM = 80 × 1.167
1RM = 93.3kg (206lbs)
Calculation Methods
Epley Formula
1RM = w × (1 + nr/30)
Most widely used and accurate for 1-10 reps
NSCA Coefficients
Exercise-specific multipliers
Tailored for different lift types
Safety Guidelines
Always use a spotter when testing 1RM
Proper warm-up is essential before heavy lifts
Test 1RM no more than once every few weeks
Focus on perfect form over maximum weight
Understanding One-Rep Max
What is One-Rep Max?
One-rep max (1RM) represents the heaviest weight you can lift for a single repetition with proper form. It's a fundamental measure of strength used in powerlifting, weightlifting, and strength training programs to assess progress and determine training loads.
Why Calculate 1RM?
- •Program training percentages for different goals
- •Track strength progress over time
- •Compare performance with standardized metrics
- •Set realistic training goals
Training Applications
Strength (95% 1RM)
1-3 reps, maximum strength gains
Power (90% 1RM)
3-5 reps, explosive strength
Hypertrophy (80% 1RM)
6-8 reps, muscle growth
Endurance (70% 1RM)
8-12 reps, muscular endurance