1RM explained
Estimate your one rep max without a risky max attempt. Enter how much weight you lift for multiple reps and instantly see your estimated 1RM plus the matching training percentages.
Your 1RM (one rep max) is the maximum weight you can lift exactly once with good technique. It is the standard measure of maximal strength and the starting point for virtually every serious strength program: training loads are usually prescribed as a percentage of your 1RM.
A true max attempt is demanding and not without risk. That is why we estimate your 1RM from a submaximal set using the Epley formula, one of the most widely used and validated estimation formulas. The fewer reps you enter, the more accurate the estimate.
Your 1RM determines your training loads per goal. Lifting heavy for few reps primarily builds maximal strength, while lighter sets with more reps target muscle growth and muscular endurance.
Estimation formulas are most reliable for compound lifts such as the squat, bench press and deadlift, and for sets of up to about 10 reps. Only perform max attempts with a proper warm-up, correct technique and a spotter or safety pins.