1RM Calculator

How the 1RM estimate works

This calculator estimates your maximum single-rep strength from the load you lifted and the number of reps completed.

The result is best used for programming targets, not as a replacement for a carefully planned max test.

How to apply the result

Use your estimated 1RM to set working percentages, then review bar speed, technique, recovery, and consistency across the block.

If technique changed or the final reps slowed sharply, base the next block on the programming max and adjust from clean performance.

Bench press

Enter the total barbell load, including the bar, and the clean reps completed. Compare sets with the same grip, range of motion, and pause style. Use a spotter or correctly set safety bars for demanding bench press work.

Squats

Use the same squat variation and consistent depth when comparing estimates. A back squat, front squat, and partial squat are different performances; an estimate from one does not set a max for the others.

Deadlift

Keep the stance, equipment, and rep style consistent. Compare conventional deadlifts with conventional deadlifts, and record whether you reset between reps. Stop the set when you can no longer repeat the lift with control.

Shoulder press / overhead press

Choose Overhead Press for your shoulder press estimate. Keep strict presses separate from push presses, which use leg drive. Seated, standing, barbell, and dumbbell variations each need their own baseline.

Example: 60 kg for 5 bench press reps

A clean 60 kg set for 5 reps gives an estimated 1RM of 70 kg in this calculator, an estimate range of 67.5–70 kg, and a 63 kg training max.

The working-load table uses percentages of estimated 1RM, so its 80% row is 56 kg. If your program instead asks for 80% of training max, that is 50.4 kg before adjusting to your available plates. Check which baseline your program uses.

Choose a load you can set up safely and control for the prescribed reps. These example numbers explain the result; they are not an instruction to attempt a new max.

Use the estimate to improve your next workout

Record the exercise, weight, and reps with the same technique each time. A higher estimate over several comparable sessions can help you see progress even when you have not tested a heavy single.

New to lifting? Start with the beginner gym routine or beginner dumbbell workout. Build repeatable technique before using demanding sets to estimate a max.

Reps at a given percentage vary between people and exercises. The table is a guide, as discussed in this review of repetitions and 1RM percentages.