1RM (One-Rep Max) Calculator
The one-rep max (1RM) is the heaviest weight you can lift for one complete repetition of a specific exercise, such as the bench press, squat, or deadlift. It's a critical measure for:
Assessing Strength Levels: Understand your current strength to tailor your training effectively.
Setting Training Goals: Use your 1RM to set realistic and achievable strength objectives.
Monitoring Progress: Regularly tracking your 1RM helps you see improvements over time.
Optimizing Workout Intensity: Plan your lifting percentages to maximize gains and prevent overtraining.
Adjust your training intensity based on percentages of your 1RM to meet specific fitness goals:
🏃♂️ Endurance Training (50-60% 1RM)
Reps: 12-20+
Focus: Muscular endurance and stamina.
Ideal For: Athletes needing prolonged performance, beginners building a foundation.
💪 Hypertrophy Training (65-75% 1RM)
Reps: 8-12
Focus: Muscle growth and size.
Ideal For: Bodybuilders, individuals aiming to increase muscle mass.
🏋️♂️ Strength Training (80-90% 1RM)
Reps: 1-5
Focus: Maximum strength and power.
Ideal For: Powerlifters, athletes requiring peak strength.
The one-rep max (1RM) is the heaviest weight you can lift for one complete repetition of a specific exercise, such as the bench press, squat, or deadlift. It's a critical measure for:
Assessing Strength Levels: Understand your current strength to tailor your training effectively.
Setting Training Goals: Use your 1RM to set realistic and achievable strength objectives.
Monitoring Progress: Regularly tracking your 1RM helps you see improvements over time.
Optimizing Workout Intensity: Plan your lifting percentages to maximize gains and prevent overtraining.
Our calculator utilizes the Epl,ey Formula a trusted method for estimating your 1RM
Prioritize Proper Form: Correct technique maximizes efficiency and prevents injuries.
Progressive Overload: Gradually increase the weight or reps to challenge your muscles.
Strengthen Supporting Muscles: Work on accessory exercises to enhance overall performance.
Rest and Recovery: Allow adequate time for muscles to recover between intense sessions.
Nutrition and Hydration: Fuel your body with proper nutrients to support muscle repair and growth.
1. How do I find my 1 rep max?
To find your 1RM without directly testing it:
Choose a weight you can lift for a specific number of reps (ideally between 1-10).
Use the 1RM calculator by entering the weight and the number of reps performed.
The calculator estimates your 1RM using the Epley Formula.
2. What is 75% of my 1 rep max?
Seventy-five percent (75%) of your 1RM is typically the weight you can lift for about 10 repetitions.
3. What is 70% of one-rep max?
Seventy percent (70%) of your 1RM corresponds to the weight you can lift for approximately 12 repetitions.
4. What is 85% of a one-rep max?
Eighty-five percent (85%) of your 1RM is the weight you can lift for about 5-6 repetitions.
5. Does 1 rep max build muscle?
Training near your 1RM (heavy weights, low reps) primarily builds strength and power. While it does contribute to muscle growth, incorporating a variety of rep ranges (including moderate weights with higher reps) is optimal for muscle hypertrophy.
6. Should I lift 80% of my max?
Lifting at 80% of your 1RM is effective for building strength. At this intensity, you typically perform 3-5 reps per set. It's a balance between maximizing strength gains and managing fatigue.
7. How do I train at 90% of 1 rep max?
Training at 90% of your 1RM focuses on developing maximum strength and power:
Reps: 1-3 per set
Sets: 3-5
Rest: 3-5 minutes between sets
Ensure adequate recovery and prioritize proper form to prevent injuries.
8. Is benching your bodyweight good?
Benching your bodyweight is considered a significant strength milestone for many lifters. It's a respectable achievement indicating a strong upper body.
9. Is a 100 kg bench press good?
A 100 kg (220 lbs) bench press is impressive for recreational lifters:
Beginner: Aiming for 60-70% of bodyweight
Intermediate: Bodyweight bench press
Advanced: 1.25-1.5 times bodyweight
Elite: Over 1.5 times bodyweight
10. Is a 225 lbs bench press good?
Bench pressing 225 lbs is a common benchmark:
For most men, it's considered above average.
It's often a goal for high school and college athletes.
11. How rare is a 315 lbs bench press?
A 315 lbs bench press is achieved by:
Less than 1% of the lifting population.
It's a mark of advanced strength and dedication.
12. Is squatting 100 kg good?
Squatting 100 kg (220 lbs) is a solid achievement:
Beginner: 60-100 kg
Intermediate: 100-140 kg
Advanced: 140-180 kg
Elite: 180+ kg
13. Is squatting 225 lbs good?
Squatting 225 lbs is respectable:
Indicates a good foundation of lower body strength.
A common goal for many lifters.
14. Is a 315 lbs squat good?
A 315 lbs squat is impressive:
Signifies advanced strength levels.
Achieved by dedicated and experienced lifters.