Note: This calculator estimates your one-rep max using established formulas. Results are approximate and should be used as a guide. Always prioritize proper form and safety when lifting heavy weights.
Your One-Rep Max Analysis
0
Estimated 1RM
Based on your lift data
Formula Comparison
Training Percentages
Strength Training
85-95% of 1RM
Low reps (1-5) for maximum strength gains
0 kg
Hypertrophy
67-85% of 1RM
Moderate reps (6-12) for muscle growth
0 kg
Endurance
50-67% of 1RM
High reps (12+) for muscular endurance
0 kg
Power
30-50% of 1RM
Explosive movements for power development
0 kg
Training Recommendations
Based on your estimated 1RM, here are personalized recommendations for optimizing your strength training program.
Strength Training Tips
- Always warm up properly before attempting heavy lifts
- Focus on proper form over lifting heavy weights
- Use a spotter when lifting near your maximum capacity
- Allow adequate rest between heavy training sessions
- Progressively increase weight to avoid plateaus
Understanding One-Rep Max
What is 1RM?
One-Rep Max (1RM) is the maximum weight you can lift for a single repetition of a given exercise. It's a standard measure of strength used in strength training programs.
Calculation Methods
Multiple formulas exist to estimate 1RM from submaximal lifts. Each formula has its strengths and is suited for different rep ranges and exercise types.
Training Applications
Knowing your 1RM helps you set appropriate training weights, track progress, and structure your program for specific goals like strength, hypertrophy, or endurance.