The One Rep Max Calculator estimates the maximum weight you could lift for a single rep based on how many reps you completed at a given weight. Use it to set training zones for bench press, squat, deadlift and more.
Frequently Asked Questions
What is a one rep max (1RM)?
The maximum amount of weight you can lift for a single repetition of an exercise with proper form. It's used to calculate training loads for strength and powerlifting programmes.
Is it safe to test my 1RM directly?
Max effort lifting carries injury risk, especially without a spotter. Using a calculator from a submaximal set (e.g. 5 reps at 80%) is safer and usually accurate within 5%.
What is a good bench press 1RM?
For men: bodyweight is a solid beginner target. 1.5x bodyweight is intermediate. 2x is advanced. Women's targets are typically 60–70% of these.
How do I use my 1RM for training?
Most strength programmes use percentages of 1RM. 70–80% for hypertrophy (muscle growth), 80–90% for strength, 90%+ for max strength and peaking.