What is 1RM?
1RM (One-Rep Max) is the maximum weight you can lift for one repetition of a given exercise. It's a key metric for measuring strength and planning your training programs.
The Epley Formula
This calculator uses the Epley formula, one of the most widely used methods for estimating 1RM:
1RM = weight × (1 + reps / 30)
The formula is most accurate when you perform 1-10 repetitions. For higher rep ranges, the accuracy decreases.
Exercise Types Explained
Free Weights & Machines:
- Use this for exercises like squats, bench press, deadlifts, or any machine exercise
- Simply enter the weight you lifted and how many reps you completed
- Best results when using 1-10 repetitions
Bodyweight Exercises:
- Use this for pull-ups, dips, chin-ups, and similar exercises
- Your bodyweight is the "weight" used in the calculation
- If you added extra weight (weight vest, dip belt), include it in the "Added Weight" field
- Example: If you weigh 75kg and did 10 pull-ups, your 1RM would be approximately 100kg
Push-ups:
- Push-ups are special because you don't lift your full bodyweight
- Typically, you lift 60-70% of your bodyweight depending on form
- Standard push-ups: ~64% of bodyweight
- Strict form or feet elevated: ~70-75% of bodyweight
- Hands elevated or easier variations: ~60% of bodyweight
How to Use Your Results
Once you know your 1RM, you can use it to plan your training:
- Strength training (1-5 reps): Use 85-100% of your 1RM
- Hypertrophy/muscle building (6-12 reps): Use 67-85% of your 1RM
- Muscular endurance (12+ reps): Use 50-67% of your 1RM
Important Notes
- This is an estimation based on mathematical formulas. Your actual 1RM may vary.
- The Epley formula is most accurate for low rep ranges (1-10 reps).
- Always use proper form and have a spotter when testing heavy weights.
- If you're new to training, consider working with a qualified coach before testing your 1RM.