One Rep Max Calculator

Your 1RM is the maximum weight you can lift for one complete repetition of an exercise with proper form. It's used to measure strength and design training programs.

1RM calculators are most accurate when using 3-10 reps. Accuracy decreases with higher rep ranges (15+). Different formulas may give slightly different results - using the average provides the best estimate.

Testing your true 1RM carries injury risk and requires proper technique, warm-up, and spotters. It's safer to use calculators based on submaximal lifts (3-8 reps) for regular training.

Epley is most popular and works well for most people. Brzycki is slightly more conservative. For best accuracy, use "Average of All" which combines all seven formulas.

Test every 4-8 weeks using submaximal lifts (3-5 reps). This allows you to track progress without the fatigue and injury risk of true 1RM testing.

Depends on your goal: Strength (85-100%, 1-5 reps), Hypertrophy/Muscle Growth (67-85%, 6-12 reps), Muscular Endurance (50-67%, 12+ reps).

1RM is most commonly used for compound lifts (squat, bench press, deadlift, overhead press). It's less practical for isolation exercises or movements where form breaks down easily.

Beginners: 5-10% per month. Intermediate: 2-5% per month. Advanced: 1-2% per month. Progress slows as you become more trained. Consistent training and proper nutrition are key.