This one rep max calculator gives you a quick, general estimate of your one-repetition maximum. First, enter the weight you lifted and the reps you completed. Then use the result as a starting point for planning training loads, not as an exact maximum.
Use this free One Rep Max Calculator to estimate your one-repetition maximum from a submaximal lift. It shows the Epley estimate as the main result and the Brzycki estimate alongside it, so you can see that these are estimates, not an exact maximum.
For more planning help, see our BMI Calculator, Calorie Calculator and Intermittent Fasting Planner.
Estimate Your One Rep Max
General information estimates only.
Step 1: Choose your measurement system
Step 2: Enter your lift
How This One Rep Max Calculator Works
The tool starts with the weight you lifted and the number of reps you completed. Next, it applies the Epley formula for the main estimate and shows the Brzycki estimate alongside it. For example, a heavier lift for fewer reps gives a higher estimate than a lighter lift for many reps. In addition, the tool keeps both estimates visible so you can compare them.
How to Use This One Rep Max Calculator and Read Your Result
First, choose metric or imperial units. Then enter the weight you lifted in the field shown. Next, enter the reps you performed, from 1 to 15. After that, press the calculate button. Finally, read the Epley estimate as the main result.
Use the estimate as a planning guide only. However, results can vary with fatigue, technique, and the lift itself. Therefore, treat the number as an estimate, not a tested maximum. In addition, you can use it to set training loads as a share of the estimate.
Estimates Only, Plus a Helpful Source
These results are estimates for general information only. They are not a diagnosis, a treatment plan, or personal advice. For background on setting training loads, see this NSCA article on setting training loads. Meanwhile, keep the focus on steady progress and good technique. In short, use the tool to plan, then adjust with common sense.
One Rep Max Calculator Tips for Safer Training
First, warm up well before a heavy lift. Next, use a spotter when you lift near your limit. Then stop the set if your form breaks down. In addition, record your best lifts so you can track progress. As a result, training stays safer and more consistent.
Why a One Rep Max Calculator Helps With Training Plans
First, a clear estimate gives you a training target. Next, it makes it easier to plan loads for different sessions. Then you can track how the estimate changes over time. For example, compare estimates for the same lift each month. Finally, adjust your plan when the estimate moves up or down.
First, review your estimate before you choose a load. Next, start with a load you can control well. Then add weight only when the set feels steady. In addition, rest well between hard sets. Finally, write down the result so you can compare it next time.
