1RM Calculator
Estimate your one-rep max based on the weight and reps you can perform.
Your Lift
kg
reps
Best accuracy with 1-10 reps
Percentage Chart
| % of 1RM | Weight | Rep Range |
|---|---|---|
| 100% | 115kg | 1 reps |
| 95% | 109kg | 2 reps |
| 90% | 104kg | 3-4 reps |
| 85% | 98kg | 5-6 reps |
| 80% | 92kg | 7-8 reps |
| 75% | 86kg | 9-10 reps |
| 70% | 81kg | 11-12 reps |
| 65% | 75kg | 13-15 reps |
| 60% | 69kg | 15-20 reps |
What is 1RM?
One-Rep Max (1RM) is the maximum weight you can lift for a single repetition with proper form. It's used to gauge strength and calculate training weights.
How to Use
Use your 1RM to program training. For strength, work at 80-95%. For muscle growth (hypertrophy), use 65-80%. For endurance, stay at 50-65%.
Safety Note
This is an estimate. Actual 1RM testing should be done with a spotter or in a power rack. Accuracy decreases with reps above 10.