Use this calculator to estimate your One Rep Max (1RM), the maximum weight you can lift for one repetition. This tool is based on the number of repetitions and the weight you can currently lift. You can use it to gauge your strength progress and plan your workouts effectively.
The One Rep Max (1RM) is calculated based on the weight lifted and the number of repetitions performed. The most common formula used to estimate 1RM is the Epley formula, which is:
1RM = Weight × (1 + 0.0333 × Reps)
This formula estimates your maximum lifting capacity based on the number of repetitions you can perform at a certain weight. It's a useful tool to track strength progress over time.
Your 1RM is a benchmark of maximal strength and helps to determine your training loads. Knowing your 1RM can guide you in selecting appropriate weights for strength training programs, especially for compound exercises like squats, deadlifts, and bench presses.
Once you have your 1RM, you can use percentages of this value to plan your training loads. For example, if you're training for hypertrophy (muscle growth), you may want to lift 70-80% of your 1RM for 6-8 reps. If you're training for strength, you may want to lift 85-95% of your 1RM for lower reps (1-5).
Always train safely and progressively to avoid injuries. It's recommended to consult with a trainer for personalized guidance.