One-Rep Max (1RM) Calculator

Calculate your one-rep max for compound exercises (Squat, Bench Press, Deadlift, etc.) using the Epley formula.

⚠️ Important Notes

  • • Best suited for compound exercises: Squat, Bench Press, Deadlift, Overhead Press, Barbell Row
  • • This calculator uses the Epley formula, most accurate for 1-10 reps
  • • Always warm up properly before attempting heavy lifts
  • • Use a spotter when testing true 1RM

Your Estimated 1RM

--- kg/lbs

Training Percentages
PercentageWeightTypical Use
100%---Max strength (1-3 reps)
95%---Max strength (1-3 reps)
90%---Max strength (1-3 reps)
85%---Strength (4-6 reps)
80%---Strength (4-6 reps)
75%---Hypertrophy (6-10 reps)
70%---Hypertrophy (6-10 reps)
65%---Endurance (10+ reps)
60%---Endurance (10+ reps)