One Rep Max (1RM) Calculator
Estimate Your Maximum Lifting Capacity Safely
Want to know the heaviest weight you can lift for just one rep? That’s your one rep max (1RM) – the peak weight you can handle for a single lift, be it a squat, bench press, deadlift, or any other exercise. For safety and effectiveness, using a one rep max calculator can give you a solid idea of what weights you should be attempting.
1RM Calculator
Enter the weight you can lift for a certain number of repetitions to estimate your one rep max. The lower the number of reps, the more accurate the estimate.
Enter a maximum of 10 repetitions for best accuracy
Standard 1RM Strength Standards
Please note that “standard” 1RM values can differ based on age, gender, body weight, training history, and other factors. Below is a generalized range for an average adult male, assuming he’s in decent shape but not necessarily an elite athlete.
| Experience Level | Deadlift (kg) | Bench Press (kg) | Squat (kg) |
|---|---|---|---|
| Beginner | 60–100 | 40–70 | 50–85 |
| Intermediate | 100–140 | 70–100 | 85–125 |
| Advanced | 140–180 | 100–130 | 125–170 |
| Elite | 180+ | 130+ | 170+ |
How to Calculate One Rep Max (Without a Calculator)
Calculating your one rep max (1RM), the maximum weight you can lift for a single repetition, can be done using several methods. However, it’s safer and more common to estimate the 1RM using submaximal loads (lifting lighter weights for more reps) rather than testing it directly.
Brzycki Formula
Here’s a widely-used formula to estimate 1RM:
Or the simplified formula from NASM:
Steps to Calculate 1RM:
- Choose a weight that you can lift for a known number of repetitions (e.g., 5 reps, 8 reps, etc., but usually not more than 10 to maintain accuracy).
- Perform the lift, noting the maximum number of repetitions you can do with good form.
- Plug the weight and repetitions into the formula to estimate your 1RM.
Example Calculation:
If you can squat 100kg for 8 reps:
So, the estimated 1RM for the squat is roughly 126.7kg.
How to Increase Your Bench Press Max
The bench press stands out as a top exercise for cultivating power and building a strong chest. If you’re keen on tracking your progress with a one rep max calculator, here are some strategies to enhance your bench.
1. Prioritize Proper Form
- Start by lying flat with a neutral spine, feet flat and pointing forward.
- Grip the barbell at about 1.5 to 2 times your shoulder width, ensuring your hands are evenly placed.
- Engage your core and pin your shoulder blades back.
- With the help of a spotter, if possible, unrack the bar so it’s directly above your shoulders.
- Control the bar’s descent towards your mid to lower chest.
- As you press up, engage your core and glutes, exhaling as you return to the starting position.
2. Adjust Weight and Reps
For optimal results in increasing your bench press max, work within the 85-100% range of your one rep max, focusing on 1-5 reps. This approach demands lifting at or near your max to achieve those gains.
3. Experiment with Set Variations
While many are familiar with straight sets or horizontal loading, trying alternatives like pyramid sets can be a game-changer. In a pyramid set, you elevate the weight with each successive set, reducing reps as the weight goes up.
4. Strengthen Supportive Muscles
The bench press isn’t just about the chest. Enhance your overall strength by training those supporting muscles like the anterior deltoids, triceps, and rotator cuffs. These muscles play a crucial role in your bench press performance, so don’t skimp on them.
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