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One Rep Max (1RM) Calculator

Estimate your one-rep max for any lift using proven strength formulas. Enter the weight you lifted and the number of reps.

Important Medical Disclaimer

This tool is for informational and educational purposes only. Not intended as medical advice, diagnosis, or treatment. Always consult a licensed healthcare professional before making changes to your diet, hydration, or health routine.

Individual hydration needs vary based on medical conditions, medications, and personal health factors. If you have kidney disease, heart conditions, or other medical issues, consult your doctor.

Enter Your Lift

Your Estimated One Rep Max

Average Estimated 1RM

0 lbs

Formula Breakdown

Epley

0 lbs

Most widely used

Brzycki

0 lbs

Best for <10 reps

Lombardi

0 lbs

Power-focused

O'Conner

0 lbs

Conservative estimate

Wathen

0 lbs

Accurate for higher reps

Percentage Chart

% of 1RMWeight (lbs)Approx. RepsTraining Zone
100%01Strength/Power
95%01-2Strength/Power
90%03-4Strength/Power
85%04-6Hypertrophy
80%06-8Hypertrophy
75%08-10Hypertrophy
70%010-12Endurance
65%012-15Endurance
60%015-20Endurance
55%020-25Endurance
50%025+Endurance

Understanding Your One Rep Max

Your one-rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. It's the gold standard for measuring absolute strength and is essential for programming effective training.

How to Use Your 1RM

  • Strength Training (85-100%): Low reps (1-5) at high intensity for maximum strength gains
  • Hypertrophy (65-85%): Moderate reps (6-12) for muscle growth
  • Endurance (50-65%): Higher reps (15+) for muscular endurance

About the Formulas

We calculate your 1RM using five proven formulas and average them for the most accurate estimate. Each formula has strengths — Brzycki is best for low rep sets, Wathen for higher reps, and Epley is the most widely used in strength sports.

Note: These are estimates. Your actual 1RM may vary based on technique, fatigue, nutrition, and training experience. Never attempt a true 1RM without a spotter and proper warm-up.

Important Medical Disclaimer

This tool is for informational and educational purposes only. Not intended as medical advice, diagnosis, or treatment. Always consult a licensed healthcare professional before making changes to your diet, hydration, or health routine.

Individual hydration needs vary based on medical conditions, medications, and personal health factors. If you have kidney disease, heart conditions, or other medical issues, consult your doctor.