🏋️‍♂️ 1RM Calculator & Training Weight Planner

How to use

1. Enter your lifted weight (kg) from your recent best set.
2. Select the maximum repetitions (1-20 reps) performed with that weight.
3. Check your estimated 1-Rep Max (1RM) displayed in large text.
4. Review the target training zones (95% to 60% of 1RM) and corresponding weights below.

FAQ

Is the 1RM estimate accurate for high repetition counts?

1RM formulas are most accurate for reps of 10 or fewer. High rep ranges introduce endurance variables that can reduce accuracy.

Does the same formula apply equally to different lifts like bench press, squat, and deadlift?

Yes, the calculator uses general-purpose regression formulas (Epley, Brzycki) that aren't tied to a specific lift, so you can use them for bench press, squat, deadlift, or any other free-weight movement. That said, because different lifts recruit muscle groups and the nervous system differently, the margin of error against your true 1RM tends to be somewhat larger for lower-body compound lifts like squat and deadlift.

Does the same formula apply equally to different lifts like bench press, squat, and deadlift?

Yes, the calculator uses general-purpose regression formulas (Epley, Brzycki) that aren't tied to a specific lift, so you can use them for bench press, squat, deadlift, or any other free-weight movement. That said, because different lifts recruit muscle groups and the nervous system differently, the margin of error against your true 1RM tends to be somewhat larger for lower-body compound lifts like squat and deadlift.