1RM calculatorYour one-rep max, without testing it.
From the weight and reps of one set, your estimated 1RM and working weights.
Your estimated 1RM
94.5 kg
| % of 1RM | kg | Reps |
|---|---|---|
| 100 % | 94.5 | 1 |
| 95 % | 89.5 | 2 |
| 90 % | 85 | 3 |
| 85 % | 80.5 | 5 |
| 80 % | 75.5 | 8 |
| 75 % | 71 | 10 |
| 70 % | 66 | 13 |
| 65 % | 61.5 | 16 |
| 60 % | 56.5 | 20 |
4You estimates your 1RM from every set you log and tells you when you hit a record.
What 1RM is and how it's estimated
Your 1RM is the heaviest weight you can lift once with good form. Testing it directly is demanding, so it's estimated from a set with more reps, averaging the Epley (weight × (1 + reps / 30)) and Brzycki (weight × 36 / (37 − reps)) formulas.
The estimate is most reliable with sets of 2 to 10 reps taken close to failure.
How to train with your 1RM
For maximal strength, work at 85 to 95% of your 1RM for 1 to 5 reps. To build muscle, 65 to 85% for 6 to 12 reps. 4You estimates it from every set you log and tells you when you hit a record.
FAQ
Is a 1RM formula accurate?
For sets of 2 to 10 reps close to failure, the error is usually under 5%. Plenty for programming.
What percentage of 1RM builds muscle?
Between 65 and 85%, for sets of 6 to 12 reps, leaving one or two reps in reserve.
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