One Rep Max Calculator
Calculate your one-repetition maximum (1RM) using proven formulas. Estimate your max lift for bench press, squat, deadlift, and other exercises safely without testing to failure.
Whether you're training for powerlifting competition, planning your strength training program, or simply want to track your progress, our One Rep Max Calculator is an essential tool. This 1RM calculator helps you estimate your maximum lift for bench press, squat, deadlift, and other exercises without the risk of testing to failure.
Using proven formulas like the Epley formula, Brzycki formula, and Lombardi formula, our max rep calculator provides accurate estimates based on your current lifting performance. Understanding your one rep max is crucial for designing effective training programs and measuring strength progression safely.
A one rep max (1RM) is the maximum weight you can lift for one complete repetition of a specific exercise with proper form. It represents the peak force your muscles can generate in an all-out effort and is the gold standard for measuring maximal strength in exercises like bench press max, squat max, and deadlift max.
Your 1 rep max varies significantly between different exercises - your bench press 1RM will be different from your squat 1RM calculator results. This is why it's important to calculate your 1RM for each exercise you want to track. Our 1 rep max calculator provides exercise-specific estimates to help you plan your training effectively.
The National Strength and Conditioning Association (NSCA) provides comprehensive guidelines on 1RM testing protocols and safety considerations for strength athletes.
Our one rep max calculator uses multiple proven formulas to estimate your maximum lift. Here's how to get the most accurate results from this max calculator:
- Choose a weight you can lift 3-10 times: For best accuracy, use a weight that causes muscle failure between 3-10 repetitions. The fewer reps, the more accurate your 1RM estimate.
- Perform the exercise to failure: Complete as many reps as possible with proper form. Stop when you can't maintain good technique.
- Input your data: Enter the weight lifted and number of completed reps into our 1rm calculator.
- Compare formulas: Our calculator shows results from multiple formulas - use the average or choose the one that best matches your training experience.
Remember, this one rep max calculator bench or other exercise results are estimates. For safety, always use proper form and consider having a spotter when approaching your actual maximum lifts.
Bench Press Max Calculator
The bench press max calculator is one of the most popular uses for 1RM estimation. When using our bench press 1 rep max calculator, ensure you're testing with proper bench press form - feet planted, back arched naturally, and full range of motion. Your bench press 1 rep max is often considered a key indicator of upper body strength.
Squat Max Calculator
Using a squat max calculator requires attention to proper squat depth and form. Your squat 1rm calculator results should reflect squats performed to at least parallel depth. The squat calculator max often produces higher numbers than bench press due to the larger muscle groups involved.
Deadlift One Rep Max Calculator
The deadlift one rep max calculator typically yields the highest numbers among the "big three" lifts. When testing for your deadlift max, ensure proper hip hinge mechanics and avoid rounding your back. The max deadlift calculator is particularly useful since deadlifts place significant stress on the lower back.
| Exercise | Relative Strength Ratio | Key Form Points |
|---|---|---|
| Bench Press | 1.0-1.5x bodyweight | Full range of motion, controlled descent |
| Squat | 1.5-2.5x bodyweight | Hip crease below knee cap |
| Deadlift | 2.0-3.0x bodyweight | Hip hinge, neutral spine |
Our 1 rep max calculator uses three scientifically validated formulas to estimate your maximum lift:
Epley Formula (1985)
1RM = Weight × (1 + 0.0333 × Reps)
Most widely used formula, particularly accurate for 1-10 rep range.
Brzycki Formula (1993)
1RM = Weight × (36 / (37 - Reps))
Often considered most accurate for lower rep ranges (1-5 reps).
Lombardi Formula (1989)
1RM = Weight × Reps^0.10
Simple formula that works well across different rep ranges.
Each formula has been validated through research with strength athletes. Our 1rm calculator shows all three results so you can compare and choose the most appropriate estimate for your training.
Once you know your one rep max, you can use percentage-based training to optimize your workouts:
| % of 1RM | Reps | Training Focus | Rest Period |
|---|---|---|---|
| 90-100% | 1-3 | Maximum Strength | 3-5 minutes |
| 80-90% | 3-6 | Strength & Power | 2-4 minutes |
| 70-80% | 6-10 | Hypertrophy | 1-3 minutes |
| 60-70% | 10-15 | Muscular Endurance | 30-60 seconds |
The American College of Sports Medicine (ACSM) provides detailed guidelines on resistance training intensity and progression that align with these percentage-based approaches.
Disclaimer: This One Rep Max Calculator and the information provided are for educational purposes only and should not substitute professional medical or dietary advice. Always consult with a qualified healthcare provider or registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.
Content last medically reviewed: June 1, 2025. Always consult your physician for medical advice.
Content last reviewed on June 1, 2025.
Reviewed by Dr. Joshua Cassinat, MD, Board-Certified Physician
Last medically reviewed: June 1, 2025
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