One Rep Max Calculator

One Rep Max Calculator

Enter The Weight You Lifted

Enter The Number Of Reps You Did

Estimated One Rep Max: 0


What Is Your One Rep Max

Your one rep max or 1RM is the amount of weight you can lift only once for a particular exercise. It is important to determine your overall strength and for those competing in sports such as powerlifting or strongman it can give you a glimpse as to how you will stack up to the competition.

Why Is Figuring Out Your One Rep Max Significant

Unless you are training for powerlifting one rep max tests are beneficial only to see how much you can lift in one go. There is not a whole lot of benefit to lifting something once. In my opinion if you aren't competing in powerlifting you will get more of a benefit out of doing at the least 3 reps.

How Do You Test Your One Rep Max

Testing your one rep max is done by slowly working your way up to a weight you can only do once. It is VERY important that you have a spotter when doing this because if you can't get the lift, you risk seriously injuring yourself.

If you have never perfomed a one rep max is is not recommended that you jump into it right on your first day. Start out slow with sets of 10, then next week do sets of 6 to 8 and slowly increase the weight week by week until you get up to your one rep max.

If you have performed a one rep max, or you have worked you way up to performing your first one rep max; it is important to warm up before hand. Slowly work your way up to the max lift but don't overexert yourself before the lift.

While you can perform a one rep max with just about any exercise it is usually only done with the 3 main power exercises, the bench, the squat, and the deadlift. 

Make sure you maintain perfect form while doing the lift because since you are on the cusp of more weight than your body can safely handle, you are much more prone to injury.

What Calculations Do We Use

There are many fomulas you can use to test your 1RM however we use the Brzycki formula from Matt Brzycki

weight / ( 1.0278 – 0.0278 × reps )

This formula has been proven most accurate however actual results will always vary. To find out your true 1RM you will have to perform the exercises yourself.

The author's views are entirely his or her own and may not always reflect the views of Bodybuilding Nation.
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