One Rep Max Calculator
Fitness & ExerciseCalculate your one-rep max (1RM) for any lift based on submaximal weights
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One Rep Max Calculator
Estimate your maximum strength using multiple proven formulas
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kg
Estimated One Rep Max
Results by Formula
| Formula | Estimated 1RM | Accuracy |
|---|---|---|
| Epley | -- | Most Popular |
| Brzycki | -- | Best for 1-10 reps |
| Lander | -- | General purpose |
| Lombardi | -- | Higher rep ranges |
| Mayhew | -- | Football players |
Percentage of 1RM Chart
Training Zone Recommendations
Strength (1-5 reps)
Maximum strength & neural adaptation
85-100%
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Hypertrophy (6-12 reps)
Muscle growth & size
65-85%
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Endurance (12+ reps)
Muscular endurance & conditioning
50-65%
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Safety Note: These are estimates. Always use a spotter when attempting maximal lifts.
Start with a conservative weight and work up gradually. Stop if you feel any pain or discomfort.
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One Rep Max
Estimate max strength safely.