#1412 · Health Tool

One Rep Max Calculator

Estimate your one-rep max from a submaximal lift and generate practical training weights. The result includes 3RM, 5RM, 10RM, training max, and strength guidance.

Calculator

Strength inputs
kg
reps
kg
Ad space

How to use this calculator

  • Enter the requested measurements or dates.
  • Choose the option that best matches your goal or method.
  • Click Calculate.
  • Review the result card, score, interpretation, and recommendation.

What the result means

The result is an estimate designed to support practical wellness decisions. Use the score, benchmark, and gap metrics as planning references rather than medical diagnosis.

Epley formula: 1RM = weight × (1 + reps ÷ 30). Training max = estimated 1RM × 90%.

This calculator provides educational wellness estimates only and is not a substitute for professional medical advice, diagnosis, or treatment.

Example calculation

If you lift 80 kg for 8 reps, Epley estimates your 1RM at about 101.3 kg and a 90% training max at about 91.2 kg.

Tips for better results

  • Use consistent measurements and update results over time.
  • Treat the result as a decision-support estimate, not a diagnosis.
  • For medical, pregnancy, fertility, or high-intensity training decisions, consult a qualified professional.

FAQ

Which 1RM formula is most accurate?

Epley works well for many moderate-rep sets, but accuracy drops as reps get very high.

Can beginners use a one rep max calculator?

Yes, estimated 1RM is usually safer than testing a true max for beginners.

How often should I test my max lift?

Most lifters should test sparingly and use submaximal training weights most of the time.

How do I calculate training weights from 1RM?

Multiply estimated 1RM by target percentages such as 60%, 70%, 80%, or 90%.

Is estimated 1RM safer than testing?

Usually yes, because it avoids the risk and fatigue of maximal single attempts.

Result module guide

MetricMeaning
Main ResultPrimary estimate shown in the result card
Health Score0–100 score for quick interpretation
BenchmarkReference range or category used for interpretation
RecommendationAutomatic comment based on the result

Browse more calculators

Category hubs