One Rep Max Calculator
Calculate your 1RM from any set. Get percentage-based training weights across all 5 formulas.
One Rep Max Calculator
Enter the weight you lifted and the reps you completed to estimate your 1RM. Use the percentage table to plan your training weights.
đī¸Your Lift
1â30 reps (formulas less accurate above 10)
đ¯Estimated 1 Rep Max
đTraining Weight Table
Based on your estimated 1RM of 115.1 kg. Use these targets to program your training sessions.
| % of 1RM | Weight (kg) | Est. Reps |
|---|---|---|
| 100% | 115.1 | ~1 rep |
| 95% | 109.4 | ~2 reps |
| 90% | 103.6 | ~3 reps |
| 85% | 97.9 | ~5 reps |
| 80% | 92.1 | ~8 reps |
| 75% | 86.4 | ~10 reps |
| 70% | 80.6 | ~13 reps |
| 65% | 74.8 | ~16 reps |
| 60% | 69.1 | ~20 reps |
| 55% | 63.3 | ~25 reps |
| 50% | 57.6 | ~30 reps |
âšī¸How to Use Your 1RM
Strength (1â3 reps): 93â100% of 1RM. Max effort, full recovery between sets.
Power / Heavy (3â5 reps): 85â93% of 1RM. Core powerlifting zone.
Hypertrophy (6â12 reps): 67â85% of 1RM. Optimal for muscle building.
Endurance (15+ reps): Below 67% of 1RM. Muscular endurance, conditioning.
â ī¸ Estimated 1RM is a guide, not a guarantee. Always warm up and use a spotter for true max attempts.