Calculate your theoretical one-rep maximum (1RM) for major compound movements and get training percentages for different rep ranges.
Your one-rep maximum (1RM) is the maximum weight you can lift for one complete repetition with proper form. This calculator uses the Epley formula to estimate your 1RM based on submaximal lifts, which is safer than attempting true maximum lifts.
Always warm up properly before attempting heavy lifts. Use spotters when available, maintain proper form, and progress gradually. These calculations are estimates - actual performance may vary based on factors like fatigue, technique, and training experience.
The Epley formula is widely used and generally accurate for most people, especially for reps in the 2-10 range. Accuracy may decrease for very high reps (15+) or if you're a beginner or advanced powerlifter.
Use this as a guide, but approach actual 1RM testing cautiously. Always warm up properly, use spotters, and consider testing with an experienced coach, especially for compound movements.
This calculator works best with compound movements like bench press, squat, deadlift, and overhead press. It's less accurate for isolation exercises or movements with different strength curves.
Recalculate every 4-8 weeks as you get stronger, or whenever you achieve a new rep max in your training. This ensures your training percentages stay accurate and progressive.