Knowing your one-repetition maximum (1RM) - the maximum weight you can lift for a single repetition of an exercise - is valuable for:
Designing effective strength training programs
Setting appropriate training loads (e.g., working at 70-80% of 1RM)
Tracking strength progress objectively over time
Comparing strength levels across different exercises
While direct 1RM testing can be risky, especially for beginners, submaximal testing (performing multiple reps with a lighter weight) offers a safer alternative to estimate your 1RM. The formulas give the same results regardless of if you are lifting in kilograms or pounds, so enter the unit you are lifting.
1RM Calculator
How to Use This Calculator
Select an exercise (bench press, squat, deadlift, etc.)
Warm up thoroughly with lighter weights
Perform a set with a challenging weight you can lift for 1-10 reps (ideally 5 or fewer for accuracy)
Enter the weight lifted and number of reps completed
Select your preferred formula or compare them all
Click "Calculate 1RM" to see your estimated maximum
Important Notes
These are mathematical estimates, not exact measurements
Accuracy decreases as repetitions increase above 5
Different formulas may work better for different exercises and individuals
For safety, use these estimates to guide training rather than attempting true 1RM lifts
Check out a few of our articles that could be useful after learning your max
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