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One - Rep Max Calculator
Calculate your One Rep Max (1RM) for any lift. Your one-rep max is the maximum weight you can lift for a single repetition for a given exercise through a full range of motion with proper technique. To lift safely, a one rep max calculator is essential for determining what you can handle on the squat rack, bench, deadlift and more. The easiest way to calculate your one-rep max is to review your training log, find the most weight you've lifted on an exercise for 3 to 6 reps, and plug in the weight and reps into the One-Rep Max Calculator. By tracking your one-rep max over time, you can ensure you're gaining muscle and strength effectively.
One - Rep Max formula
Epley Formula (Recommended)
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Your One - Rep Max is
Your One - Rep Max Percentages (%1RM)
Percentage of 1RM
What percentage of my One Rep Max should I lift?
Knowing your limits may help program your workouts, but the percentage you should use depends on your goal, whether you're looking to become bigger, stronger or more explosive. Generally, the areas of use are:
Explosive power: 50% of 1RM. Explosive power in sports relates to your ability to exert your maximum strength in minimal time. Your muscles will learn how to generate power without becoming too large and slow. If you want to improve the pace and speed of your muscles on the sports field, this is the weight for you. It's especially good for those who need to move very quickly, such as boxers. The perfect combination for every sportsman is to do 3 to 6 sets of 3 to 4 reps of explosive fast reps.
Endurance: 70% of 1RM. Endurance is the ability of a muscle (group) to continue contracting over an extended time period. To put it simply, the greater your endurance, the longer you can keep moving. This type of training uses the greatest number of repetitions and also increases your metabolic rate for a couple of hours. If you're an endurance athlete or just want to get leaner then use weights in no rest circuits consisting of 4 to 10 exercises. Do 12 to 20 reps and it’s burn calories and hikes up your metabolism for up to 12 hours after exercise.
Hypertrophy: 80% of 1RM. Hypertrophy is best for building muscle mass; you will stress your muscle fibres enough to force them to thicken and get bigger. 7 to 12 reps with shorter rest period of 30 to 60 sec is preferable to exert enough stress on your muscles to force them to grow large.
Power: 90% of 1RM. This type of training is about lifting heavy weights at speed to exert maximal force quickly. Performance athletes use this kind of training. Only do 3 to 4 reps then take a 2 to 3 minute rest to recover between the 3 to 4 sets.
Strength: 95% of 1 RM. This is the fastest route to increase your one-rep max, but you shouldn't overdo it. Always use a spotter and keep the repetitions within range of 1 to 3 per set to avoid injury. Only train with a weight this heavy for 6 to 12 weeks at a time.
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