SPREADSHEET FORMULAS
Excel 1RM Calculator
Copy verified Microsoft Excel 1RM formulas, test the live cell simulator, and download our free strength tracking template.
CELL EMULATOR
Spreadsheet Test Bench
Cell A2 [Weight]
Cell B2 [Reps]
EVALUATED CELL C2 RESULT
116.67
Calculated Estimated 1RM
EXCEL CLIPBOARD CODE
=A2*(1+B2/30) TUTORIAL
How to Build an Automated Excel Workout Tracker
Building a strength tracker in Microsoft Excel allows you to automatically calculate estimated 1RMs, chart volume trends, and project training cycles without relying on third-party mobile apps.
Step-by-Step Excel Setup
- Column A: Date & Exercise Name
- Column B: Weight Lifted (kg or lb)
- Column C: Repetitions Completed
- Column D (Formula):
=IF(C2=1, B2, ROUND(B2*(1+C2/30), 1)) - Column E (Training Max):
=ROUND(D2*0.9, 1)
FAQ
Frequently Asked Questions
Everything you need to know about Excel 1RM equations.
The Epley equation =A2*(1+B2/30) is the most robust and computationally light formula for sets between 2 and 10 repetitions.
Wrap the Brzycki formula in an IFERROR or IF check: =IF(B2>=37, "Invalid", A2*36/(37-B2)) to prevent #DIV/0! division by zero errors.