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ONE REP MAX CALCULATOR

Calculate your estimated 1 rep max for any lift. Know your numbers, track your strength progress, and programme your training zones correctly.

-- kg
Estimated 1 Rep Max
--
90% (3 reps)
--
80% (5-6 reps)
--
70% (8-10 reps)
--
65% (12 reps)
--
55% (15+ reps)
--
Strength Level
DAN, BUILD MY STRENGTH PROGRAMME
Dan AI will build a progressive overload programme based on your 1RM to get you stronger every single week.
💬 Build My Strength Plan →

HOW IS 1RM CALCULATED?

We use the Epley formula: 1RM = weight × (1 + reps/30). This is the most widely used and validated formula for estimating your one rep max from submaximal lifts.

HOW TO USE YOUR 1RM

Strength training (1-5 reps): Use 85-100% of 1RM

Hypertrophy (6-12 reps): Use 65-85% of 1RM

Endurance (12+ reps): Use under 65% of 1RM