One Rep Max Calculator
Compute your estimated maximum weight you can lift for one repetition across various formulas
Additional Information and Definitions
Weight Used (kg)
The amount of weight you lifted for a certain number of repetitions. Typically in kilograms.
Repetitions
The number of repetitions you performed in a set before reaching near-failure.
Compare Multiple 1RM Methods
Get a thorough insight into your potential strength limit
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Understanding 1RM Calculations
Key definitions to clarify how these formulas work for your strength training goals.
One Rep Max:
The maximum amount of weight you can lift for a single repetition. Used to gauge overall strength.
Epley Formula:
A popular method that adjusts for heavier weights in lower repetition ranges. Useful across various rep counts.
Brzycki Formula:
Another widely used approach for estimating 1RM, often utilised by collegiate strength programmes.
McGlothin & Lombardi:
Additional formulas each with their own constants, providing a different perspective on your maximum potential.
5 Surprising Facts About One-Rep Max
Your 1RM is not just a number; it’s a window into your training efficiency and muscular potential.
1.It Varies by Exercise
Each exercise has a distinct 1RM based on muscle groups involved and your familiarity with the movement. Variation in leverages can drastically alter your maximum in each lift.
2.Influenced by Nutrition
A well-balanced diet ensures your muscles have enough energy and nutrients to perform at their best. Short-term calorie deficits can lead to reduced 1RM estimates.
3.Mental Factors Matter
Confidence and focus can significantly affect your performance. Even an extra ounce of motivation can sometimes help break a plateau and boost your 1RM.
4.Consistency Builds Accuracy
Testing your 1RM regularly under similar conditions yields more precise estimates. Adaptations in your technique and muscle recruitment can change results quickly.
5.Not Just for Powerlifters
While crucial in powerlifting and weightlifting, 1RM can also guide training intensity and progression for everyone seeking strength gains.