What is a one rep max (1RM)?

One rep max (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise. It's used to measure strength and plan training programs.

Which 1RM formula is most accurate?

Different formulas provide slightly different estimates. Brzycki is most commonly used, but accuracy depends on factors like exercise type, technique, and individual physiology. For best results, use weights close to your actual 1RM.

How often should I test my 1RM?

Testing your 1RM frequently can be risky and fatiguing. Most strength programs recommend testing every 8-12 weeks, or using submaximal tests and formulas for regular progress tracking.

Can I use 1RM for all exercises?

1RM calculations work best for compound lifts like bench press, squat, and deadlift. They're less accurate for isolation exercises or movements with significant technique variations.

How do I use my 1RM for training?

Use your 1RM to plan training percentages: 80-95% for strength, 65-80% for hypertrophy, 50-65% for endurance. Always warm up properly and use good technique when lifting heavy weights.

Is it safe to test my actual 1RM?

Testing your actual 1RM can be risky and should only be done with proper supervision, warm-up, and technique. Consider using formulas for regular training and only test your actual 1RM occasionally.

One Rep Max Calculator

Calculate your one-rep max (1RM) for bench press, squat, and deadlift using standard formulas like Brzycki and Epley.

one rep max

weightlifting

bench press calculator

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Formula Info: Different formulas provide slightly different 1RM estimates. Brzycki is most commonly used. For best accuracy, use weights close to your actual 1RM.

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