Understanding 1RM
The one-rep maximum (1RM) is the maximum weight you can lift for a single repetition. This Free Online 1RM Calculator provides accurate estimates using scientifically validated formulas, helping you avoid the risks of testing your true 1RM directly.
Why Use a One-Rep Max Estimator?
A One-Rep Max Estimator is essential for planning your strength training program. Whether you're a beginner or an advanced lifter, knowing your 1RM helps you set realistic goals, track progress, and optimize your workouts.
How to Use This Free Online 1RM Calculator
- Enter the weight you lifted.
- Input the number of repetitions you completed.
- Select your preferred formula or compare all formulas.
- Click "Calculate 1RM" to get your estimated one-rep max.
Formulas Used in This Calculator
Epley Formula: Best for lower reps (1-5).
Brzycki Formula: Ideal for moderate reps (5-10).
Lombardi Formula: Suitable for power exercises.
Benefits of Knowing Your 1RM
Understanding your 1RM helps you:
- Set appropriate training weights.
- Track your strength progress over time.
- Design effective workout programs.
- Avoid overtraining and injuries.
Frequently Asked Questions
Which formula is most accurate?
The Epley formula is best for lower reps (1-5), the Brzycki formula for moderate reps (5-10), and the Lombardi formula for power exercises.
Why limit to 10 reps?
Formulas become increasingly inaccurate beyond 10 repetitions, so this Free Online 1RM Calculator is optimized for 1-10 reps.
Can I compare formulas?
Yes, select "Show All Formulas" to compare different estimations and choose the one that best fits your training style.
Is this 1RM Calculator free to use?
Yes, this is a Free Online 1RM Calculator designed to help you estimate your one-rep max without any cost.
How often should I calculate my 1RM?
It's recommended to calculate your 1RM every 4-6 weeks to track your progress and adjust your training program accordingly.
Can I use this calculator for any exercise?
This One-Rep Max Estimator is primarily designed for compound lifts like bench press, squat, and deadlift. For isolation exercises, results may vary.