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What is One Rep Max (1RM)?
One Rep Max (1RM) is the maximum weight you can lift for a single repetition of a given exercise with proper form. It's the gold standard for measuring maximal strength in powerlifting, weightlifting, and strength training.
Testing your true 1RM carries injury risk, so estimation formulas allow you to calculate your theoretical max based on submaximal lifts (e.g., 5 reps at 100kg).
w: Weight lifted
r: Repetitions performed
1RM: Estimated one rep max
Formula Comparison
Different formulas use different mathematical models. Here's how they compare:
| Formula | Best For | Accuracy Range | Notes |
|---|---|---|---|
| Epley | General use | 1-10 reps | Most popular, simple calculation |
| Brzycki | Lower rep ranges | 1-8 reps | More conservative estimates |
| Lombardi | Higher rep ranges | 2-12 reps | Uses exponential model |
Typical 1RM by Exercise
Reference ranges for intermediate lifters (bodyweight ~80kg / 176lbs):
| Exercise | Male (kg/lb) | Female (kg/lb) |
|---|---|---|
| Bench Press | 100kg / 220lb | 50kg / 110lb |
| Squat | 140kg / 310lb | 80kg / 176lb |
| Deadlift | 160kg / 350lb | 100kg / 220lb |
| Overhead Press | 70kg / 154lb | 35kg / 77lb |
* Intermediate level based on Strength Standards database. Individual results vary based on training age, genetics, and technique.
- Never test true 1RM alone: Always have a spotter for heavy lifts
- Warm up properly: Progressive warm-up sets reduce injury risk
- Use estimates for programming: Base training percentages on estimated 1RM
- Retest periodically: Strength changes—recalculate every 4-8 weeks
- Form over weight: Proper technique is more important than max weight
Why Use This Calculator?
Our One Rep Max calculator helps powerlifters, athletes, and fitness enthusiasts estimate maximal strength safely. Whether you're programming training cycles, tracking progress, or setting competition goals, get accurate estimates using multiple validated formulas.
Learn More About Strength Training
Master 1RM calculations, understand training percentages, and optimize your strength program with our comprehensive One Rep Max Guide — includes formula explanations, programming tips, and safety guidelines! 📚
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