Your Estimated 1RM

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Training Intensity Table

Intensity (%) Weight Goal

Plate Loading Visualizer

Bar Weight (kg)

Progress History

Calculate Your One-Rep Max and Master Your Strength ⚡️

Stop guessing and start lifting with precision. This tool calculates your One-Rep Max (1RM)—the ultimate benchmark of your strength—using your current training data. Program smarter, stay safe, and hit your PRs.

💡 Why Use This Tool?

Elite training programs rely on percentages of your 1RM (e.g., "3 sets of 8 at 80%"). However, testing your absolute max every week is taxing on the central nervous system and increases injury risk.

Use this calculator to safely estimate your peak strength without pushing to total failure. Our visual plate loader eliminates "gym math," and the history graph tracks your progress as you build power.

📘 Pro Tips

  • Input Recent Heavy Sets Enter a recent set where you pushed close to failure (e.g., 225 lbs for 5 reps) for the most accurate result.
  • Dial In Your Training Use the intensity table to find the perfect weight for your specific goals: Hypertrophy (75–85%) or Endurance (under 60%).
  • Visualize Your Bar Stop calculating plates in your head. The visualizer shows you exactly which weights (45lb, 25lb, etc.) to slide onto the barbell.
  • Chart Your Gains Click "Save to History" after a heavy session to watch your strength curve climb over time.

🧐 Frequently Asked Questions

Which formula is most accurate? The Epley formula is the industry standard, while Brzycki is highly effective for lower rep ranges (under 5 reps). Use the "Average" setting for a balanced, reliable estimate.

Does this work for all exercises? This tool is optimized for big compound movements like the Bench Press, Squat, and Deadlift.

Is it accurate for high-rep sets? Accuracy drops once you exceed 10–12 reps. For the best estimate, input a weight you can lift between 3 and 8 times.

📚 The Science of Strength

We utilize the two most trusted algorithms in exercise science: - Epley Formula: $1RM = Weight \times (1 + Reps/30)$ - Brzycki Formula: $1RM = Weight / (1.0278 - (0.0278 \times Reps))$

Research suggests that tracking a concrete 1RM improves neurological adaptation. By knowing your numbers, you give your brain the confidence to shatter previous plateaus.