One Rep Max Calculator (1RM)
Auto-track your 1RM on every lift 📈
Gym Coach logs your sets and updates your estimated 1RM for bench, squat and deadlift automatically — with progress charts and 2000+ exercises with 3D animations. First 7 days free.
Download Gym Coach freeHow to use the %1RM table
Strength programs prescribe loads as percentages of your max. As a rule of thumb: 85–95% for max strength (1–5 reps), 70–80% for hypertrophy / muscle growth (6–12 reps), and 50–65% for muscular endurance and warm-up sets. The table above rounds loads to the nearest 2.5 kg — what you can actually put on the bar.
Bench press, squat, deadlift — same calculator
The formulas are lift-agnostic: enter the weight and reps from your best recent set of any exercise. For the most accurate estimate use a set of 3–8 reps taken close to failure. Sets above 10 reps overestimate your max.
FAQ
Should beginners test a true 1RM?
No. A calculated estimate from a 5–8 rep set is safer and accurate enough for programming. Save real max attempts until your technique is solid and you have a spotter.
How often should I re-test?
Every 4–8 weeks is plenty. Your working sets already tell you the trend — when your 8-rep weight goes up, your 1RM went up.
Why do Epley and Brzycki give different numbers?
They model fatigue differently: Epley runs slightly high at low reps, Brzycki slightly low at high reps. Averaging both — as this calculator does — gives a more stable estimate.
💡 Also try: Calorie & Macro Calculator · Beginner Workout Plan