Tuesday

Feb 10, 2026

32° deg, Cloudy

Lahore

Subscribe

One Rep Max (1RM) Calculator

Estimate your maximum strength for any major lift without attempting a dangerous one-rep max. Use this to program your workouts and track progress.

What is One-Rep Max (1RM)?

Your One-Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise (like a squat, bench press, or deadlift). Knowing your 1RM is essential for structuring your strength training program, as workouts are often based on percentages of your 1RM (e.g., lifting at 75% of your 1RM for 8-10 reps).

Formula Used (Epley)

1RM = Weight × (1 + 0.0333 × Reps)

Example: 100 kg × (1 + 0.0333 × 5) = 116.7 kg (estimated 1RM).

Limitations

  • Accuracy decreases for sets with more than 10-12 repetitions.
  • Best suited for core compound lifts, not isolation exercises.

Estimate Your 1RM