Calculate 1RM
1RM (One‑Rep Max) is the maximum weight you can lift once for a given exercise. It helps you set smart training loads, progress safely, and choose rep ranges for goals like strength, muscle mass, and definition.
⚠️ Important: Use a weight you can lift with proper form and good technique. Correct form ensures an accurate and safe 1RM calculation.
Best accuracy for 3–10 reps (ok up to ~20).
Estimated 1RM
Epley formula—
Enter a weight and reps to calculate your 1RM.
Strength / Neural Drive
~85–95% of 1RM · 1–5 reps · Long rests
Target load
- Focus on tight form and bar speed.
- 3–6 sets, 2–4 min rest.
Muscle Mass (Hypertrophy)
~65–85% of 1RM · 6–12 reps · Moderate rests
Target load
- Control tempo, aim for 1–3 reps in reserve.
- 3–5 sets, 60–120 sec rest.
Shape / Definition (Endurance)
~50–65% of 1RM · 12–20 reps · Short rests
Target load
- Keep constant tension, minimize momentum.
- 2–4 sets, 30–60 sec rest.
Technique / Recovery
~40–50% of 1RM · Easy reps · Quality movement
Target load
- Great for deload weeks and warm‑ups.
- 2–3 sets, focus on form.
Note: 1RM estimates are approximations and can vary by exercise and individual. Prioritize safe form.