📖 How to Use
- Enter the heaviest weight you lifted for a specific number of reps (e.g., your last set of bench press: 80kg x 10 reps).
- Enter the number of reps you completed with good form (ideally 2–12 reps for best accuracy).
- Click "Calculate 1RM" to see your estimated one-rep maximum across popular formulas.
❓ Frequently Asked Questions
What is a One Rep Max (1RM)?
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1RM is the maximum weight you can lift for one repetition with proper form. It's a key measure of strength and used to program training percentages (e.g., 80% of 1RM for hypertrophy sets).
Which formula is most accurate?
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Epley and Brzycki are among the most reliable for 2–10 reps. The average of multiple formulas usually gives the best estimate. Avoid using for very high reps (>12) as accuracy drops.
Can I use this for any exercise?
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Yes – bench press, squat, deadlift, overhead press, rows, etc. Just make sure reps were with good form and close to failure.
How often should I test my true 1RM?
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Only every 4–12 weeks if you're advanced. Most people use estimated 1RM from submax sets to avoid injury and fatigue. Warm up properly if attempting a real max.
Why do formulas give different results?
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Each formula is based on different studies and rep ranges. Epley works well for lower reps, Brzycki for mid-range. Taking the average minimizes error.
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