💪 One Rep Max Calculator
Calculate your maximum lifting capacity for any exercise using scientifically proven formulas. Get personalized training recommendations and track your strength progress.
Calculator Input
Your Results
Estimated One Rep Max
--
Formula: --
Training Percentages
| % of 1RM | Weight | Reps Range | Training Focus |
|---|
Training Recommendations
Strength (75-85%)
Focus on 3-6 reps for maximum strength gains
Hypertrophy (65-75%)
6-12 reps for muscle size and endurance
Power (85%+)
1-3 reps for explosive power development
Recent Calculations
Formula Explanations
Epley Formula
1RM = Weight × (1 + Repetitions/30)
Most commonly used and generally conservative estimate
Brzycki Formula
1RM = Weight × (36/(37 - Repetitions))
Popular alternative, slightly different results than Epley
Lombardi Formula
1RM = Weight × (Repetitions^0.10)
Mathematical approach based on power function
Frequently Asked Questions
Important Disclaimer
This calculator provides estimates only and should not replace professional fitness guidance. Always prioritize proper form and safety when lifting weights. Consult with a qualified trainer before attempting maximum lifts or if you're new to strength training.