One Rep Max (1RM) Calculator
Calculate your one-repetition maximum for any exercise using 10 different formulas. Generate a full training percentage table.
Your Lift
Training Percentage Table
| % | Weight (kg) | Reps (est.) | Zone |
|---|
Using the 1RM Calculator
Estimate your 1RM from a submaximal lift (best accuracy with 1–6 reps). Use the result to set training loads based on percentage of 1RM.
Training Zones
| %1RM | Reps | Training goal |
|---|
| 90–100% | 1–3 | Max strength |
| 80–90% | 3–5 | Strength |
| 70–80% | 6–10 | Strength-hypertrophy |
| 60–70% | 10–15 | Hypertrophy/endurance |
| 50–60% | 15–20 | Muscular endurance |