Free tool
One-rep max calculator
Estimate your one-rep max from a working set, then read training percentages from the result.
Estimated 1RM
92.5 kg
Training percentages
| % of 1RM | Weight |
|---|
Percentages are a rough guide for planning sets and reps, not a program. Rest and progress sensibly, and use safety equipment.
Common questions
How accurate is a 1RM calculator?
A formula estimate is close for low rep ranges (about 1–6 reps) and gets less reliable as reps rise. It is a planning guide, not a measured maximum. Test a true one-rep max rarely and only with a spotter and safe equipment.
What is the safest way to test strength?
Most lifters do not need to test a true single. Work from a rep-based estimate, progress in small steps, and use safety equipment such as a rack or bands. If you are new to training or returning from injury, get qualified coaching first.
Which exercise can I use this for?
The estimate applies best to compound lifts such as squat, bench press and deadlift. It assumes a steady, controlled set taken close to failure. Single-joint or high-rep sets are less reliable.
Training at home? Our resistance band guide covers equipment that fits a small space.