A 1RM Calculator is a digital tool that helps you estimate the maximum amount of weight you can lift for a single repetition of an exercise, such as a squat, bench press, or deadlift. This number is your One-Rep Max (1RM) and represents the most weight you can safely lift in one go, without compromising form.
1RM Calculator for Powerlifting & Strength Training
Estimated One-Rep Max: kg
Weights for reps
| Reps | Est A | Est B | Est C | Weight (% of 1RM) | Training Goal |
|---|---|---|---|---|---|
| 1 | 133 | 133 | 134 | 90-100% | Strength |
| 2 | 130 | 125 | 129 | 85-95% | Strength |
| 3 | 126 | 121 | 125 | 80-90% | Strength/Hypertrophy |
| 4 | 122 | 118 | 121 | 75-85% | Hypertrophy |
| 5 | 119 | 114 | 118 | 70-80% | Hypertrophy |
| 6 | 115 | 111 | 114 | 65-75% | Hypertrophy |
| 7 | 111 | 108 | 111 | 60-70% | Endurance |
| 8 | 107 | 105 | 107 | 55-65% | Endurance |
| 9 | 104 | 103 | 104 | 50-60% | Endurance |
| 10 | 100 | 100 | 100 | 50% | Endurance |
Percentages of 1RM
| Percent (% of 1RM) | Est A | Est B | Est C | Notes |
|---|---|---|---|---|
| 100% | 133 | 133 | 134 | Maximum lift; the highest weight you can lift for one rep. |
| 95% | 127 | 127 | 127 | Near max; typically used for strength training. |
| 90% | 120 | 120 | 121 | Heavy weight; suitable for experienced lifters focusing on strength. |
| 85% | 113 | 113 | 114 | Moderate-heavy; effective for building strength and hypertrophy. |
| 80% | 107 | 107 | 107 | Moderate weight; good for hypertrophy (muscle growth). |
| 75% | 100 | 100 | 101 | Lighter weight; still effective for hypertrophy and some endurance. |
| 70% | 93 | 93 | 94 | Moderate; often used in strength-endurance training. |
| 65% | 87 | 87 | 87 | Lighter weight; useful for endurance training and recovery. |
| 60% | 80 | 80 | 80 | Light weight; good for warm-ups and form practice. |
| 50% | 67 | 67 | 67 | Very light; suitable for beginners or active recovery. |
Knowing your One-Rep Max provides a clear picture of your current strength level, making it a valuable metric for anyone serious about weightlifting or fitness. Using a 1RM Calculator allows you to skip the risk of directly testing your maximum lift, which often requires a spotter and can lead to injury if not done properly.
Instead, the calculator offers a safer alternative by estimating your max based on lighter weights and higher repetitions. This approach helps you avoid unnecessary strain and provides a reliable way to adjust your workout intensity. As your strength improves, you can continually recalculate your 1RM to stay on top of your progress and fine-tune your training plan for optimal results.
What is a One-Rep Max (1RM)?
The One-Rep Max is the heaviest weight you can lift for just one repetition of an exercise. Knowing your 1RM is essential for strength training, as it allows you to:
- Tailor Your Workouts: Use your 1RM to determine the appropriate weights for different rep ranges, helping you optimize your training for strength, endurance, or hypertrophy.
- Track Progress: By calculating and tracking your 1RM, you can see your strength gains over time and stay motivated as you reach new personal records.
- Set Realistic Goals: Knowing your limits helps you set achievable and safe goals, preventing injuries and promoting steady progress.
Why Use Our 1RM Calculator?
Our calculator uses reliable formulas to give you an accurate estimate of your one-rep max. This tool is ideal for powerlifters, bodybuilders, and fitness enthusiasts who want to elevate their training by using precise, data-driven insights.
Whether you’re just starting or are an experienced lifter, our 1RM calculator can help you get stronger and achieve your fitness goals faster. Give it a try, track your progress, and unleash your strength!
Who Can Benefit from a 1RM Calculator?
A 1RM Calculator is ideal for:
- Powerlifters and bodybuilders who want to maximize their lifting capabilities.
- Trainers and coaches who want to assess their clients’ strength levels.
- Fitness enthusiasts are looking to track progress and set goals.
Overall, a
1RM Calculatoris a valuable tool for anyone interested in strength training, helping you train more effectively, monitor progress, and stay motivated as you pursue new personal records!