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Estimate your maximum single-rep strength using proven formulas
| % of 1RM | Weight (lbs) | Typical Reps | Training Goal |
|---|---|---|---|
| 100% | 0.0 | 1 | Max strength |
| 95% | 0.0 | 2-3 | Max strength |
| 90% | 0.0 | 3-4 | Max strength |
| 85% | 0.0 | 5-6 | Strength/power |
| 80% | 0.0 | 6-8 | Strength/power |
| 75% | 0.0 | 8-10 | Hypertrophy (muscle size) |
| 70% | 0.0 | 10-12 | Hypertrophy (muscle size) |
| 65% | 0.0 | 12-15 | Muscular endurance |
| 60% | 0.0 | 15-18 | Muscular endurance |
| 55% | 0.0 | 18-20 | Muscular endurance |
| 50% | 0.0 | 20+ | Muscular endurance |
Your one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. Testing or estimating your 1RM provides crucial information for designing effective training programs.
Light cardio, dynamic stretching, mobility work
Conservative first attempt, rest 3-5 minutes
Add 5-10 lbs/2-5 kg, rest 3-5 minutes
Max 3 attempts total to avoid fatigue
Progressive overload is the gradual increase of stress placed on your body during training. It's the fundamental principle behind all strength and muscle gains. Without progressive overload, your body has no reason to adapt and grow stronger.
Most direct method
Work within a rep range
Add training volume
Increase workout density
Technical progression
Train movements more often
| Week | Weight | Sets × Reps | Total Volume |
|---|---|---|---|
| 1 | 200 lbs | 3 × 8 | 4,800 lbs |
| 2 | 200 lbs | 3 × 9 | 5,400 lbs |
| 3 | 200 lbs | 3 × 10 | 6,000 lbs |
| 4 | 205 lbs | 3 × 8 | 4,920 lbs |
| Repeat cycle with new weight, aiming for 3×10 again before next increase | |||
The Brzycki and Epley formulas are most widely used and researched. However, all formulas lose accuracy above 10 reps. The "Average" result from this calculator provides the best estimate by combining all five formulas. For reps 1-5, formulas are 90-95% accurate. For reps 6-10, accuracy drops to 85-90%. Above 10 reps, estimates become less reliable (75-85% accurate).
For most lifters, estimation is safer and sufficient. Testing true 1RM carries injury risk and requires perfect form, proper warm-up, and spotters. Estimate from your 3-5 rep max for best accuracy with lower risk. Only test actual 1RM if: you're preparing for powerlifting competition, you're very experienced with the lift, you have qualified spotters, and you're injury-free.
Test or estimate your 1RM every 4-8 weeks for beginners (who gain strength quickly), every 8-12 weeks for intermediates, and every 12-16 weeks for advanced lifters. More frequent testing doesn't allow enough time for meaningful strength gains and can impede progress by interfering with training. After major deload weeks or program changes is an ideal time to reassess.
It varies by lift and experience. For bench press: Novice (0.75× bodyweight), Intermediate (1.0×), Advanced (1.5×), Elite (2.0×). For squat: Novice (1.0×), Intermediate (1.5×), Advanced (2.0×), Elite (2.5×). These are general guidelines for men; women typically achieve 60-70% of these ratios. Focus on beating your own numbers rather than comparing to others.
No. Training at 90%+ of 1RM is extremely taxing on your nervous system and requires extensive recovery. Most strength programs use 70-85% for the majority of training volume. Heavy singles (90-100%) should be limited to 1-2 times per month for most lifters. Even advanced powerlifters only work at 90%+ during specific peaking phases before competition.
Several reasons: 1) You may have better muscular endurance than absolute strength, 2) Technique breaks down at maximal weights, 3) Mental barriers and lack of experience with heavy singles, 4) Formulas become less accurate with higher reps. If you can do 200 lbs for 10 reps but can't lift your calculated 1RM of 267 lbs, you likely need to practice heavy doubles and triples to develop maximal strength.
Beginners can increase 1RM by 5-10 lbs monthly for upper body, 10-20 lbs for lower body in the first 6-12 months. Intermediate lifters (1-3 years training) may gain 2-5 lbs monthly. Advanced lifters might only add 5-10 lbs yearly to their bench press. Rate of gain depends on genetics, training program, nutrition, recovery, and how close you are to your genetic potential.
Yes, absolutely. Your squat 1RM will be much higher than your bench press 1RM, which will be higher than your overhead press 1RM. Each exercise needs its own 1RM for accurate programming. Track 1RMs for your main compound lifts: squat, deadlift, bench press, overhead press, and any other movements central to your program.
This calculator provides estimates for educational and training purposes only. 1RM calculations are approximations and actual performance may vary. Attempting maximal lifts carries inherent injury risk. Always use proper form, adequate warm-up, and spotters when testing strength. Never attempt a true 1RM without proper training, supervision, and safety equipment. Consult with a qualified strength coach or healthcare provider before beginning any strength training program, especially if you have pre-existing injuries or health conditions.