One Rep Max Calculator
Calculate your 1RM and get training percentages for optimal strength gains
Your Lift
Note: Most accurate for 1-10 reps
How to Test
- • Warm up thoroughly
- • Pick a weight you can lift 3-8 times
- • Maintain proper form
- • Stop before failure
Estimated 1RM
0lbs
Average from 6 formulas
Formula Breakdown
Training Percentages & Rep Ranges
| % of 1RM | Weight | Rep Range | Training Goal |
|---|---|---|---|
| 100% | lbs | 1 rep | Max Strength Testing |
| 95% | lbs | 1-2 reps | Max Strength |
| 90% | lbs | 2-4 reps | Strength & Power |
| 85% | lbs | 4-6 reps | Strength & Power |
| 80% | lbs | 6-8 reps | Hypertrophy (Muscle Size) |
| 75% | lbs | 8-10 reps | Hypertrophy |
| 70% | lbs | 10-12 reps | Hypertrophy & Endurance |
| 65% | lbs | 12-15 reps | Muscular Endurance |
| 60% | lbs | 15-20 reps | Endurance & Conditioning |
| 55% | lbs | 20-25 reps | Endurance |
| 50% | lbs | 25+ reps | Warm-up & Recovery |
1RM Training Guide
When to Test 1RM
- • Every 8-12 weeks
- • After strength program
- • Well-rested (not fatigued)
- • Proper warm-up completed
- • Track progress over time
Programming Tips
- • Vary intensity weekly
- • 85%+ for strength (2-4 reps)
- • 70-85% for size (6-12 reps)
- • 50-70% for endurance
- • Deload every 4-6 weeks
Safety Guidelines
- • Always use spotter for max lifts
- • Perfect form over max weight
- • Test with 3-5 reps instead
- • Rest 3-5 min between sets
- • Listen to your body
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