Fitness & Health
One Rep Max Calculator
Estimate one-rep max and a practical training max.
Inputs
Adjust the assumptions to match your scenario. Results update instantly.
Results
Primary outputs and comparison insights are built from the current inputs.
Estimated 1RM
116.67
Estimated one-rep max based on the working set.
Training max
105
Conservative training max based on the selected percentage.
Rep set load
85.71%
Working weight shown as a percentage of the estimated one-rep max.
Sponsored
Ad placement reserved.
How this One Rep Max Calculator works
The One Rep Max Calculator estimates your one-rep max from a working set and also gives you a practical training max for programming. Enter weight lifted, repetitions, and training max to estimate estimated 1rm, training max, and rep set load. The calculator updates instantly and adds a comparison table plus chart so you can test the sensitivity of the result before you use it in a decision.
Quick guide
Jump to the section you need, then return to the one rep max calculator.
Inputs
- Working weight used for the set that you completed.
- Number of repetitions completed with the working weight.
- Percentage of estimated one-rep max used for a training max.
Outputs
- Estimated one-rep max based on the working set.
- Conservative training max based on the selected percentage.
- Working weight shown as a percentage of the estimated one-rep max.
Assumptions
- The estimate uses the Epley-style rep formula.
- The working set is performed with good technique and near-max intent.
Tips
- Use training max for programming if you want a more sustainable starting number.
- Do not chase exactness from very high-rep sets or sloppy reps.
One Rep Max Calculator formula guide
Use these one rep max calculator formulas to audit the output or explain it to someone else.
2 formulas
One Rep Max Calculator examples
Review a ready-made one rep max calculator scenario, copy it, then tweak inputs to match your case.
Example
Bench press estimate
Inputs
- Example input Weight lifted: 85
- Example input Repetitions: 6
- Example input Training max: 90%
Outputs
- Example result Estimated 1RM: 102
- Example result Training max: 91.8
- Example result Rep set load: 83.33%
Estimated 1RM formulas are most useful for planning and trend tracking rather than for declaring a perfect absolute max.
Estimated 1RM by reps
| Repetitions | Estimated 1RM | Training max |
|---|---|---|
| 3 | 110 | 99 |
| 4 | 113.33 | 102 |
| 5 | 116.67 | 105 |
| 6 | 120 | 108 |
| 7 | 123.33 | 111 |
Rep-based 1RM formulas get less reliable as reps get high or technique breaks down, so stay in a realistic rep range.
Strength estimate by rep count
Focus point
3
110
Position
#1 of 5
Original order
Share of total
18.86%
Total: 583.33
Rep-based 1RM formulas get less reliable as reps get high or technique breaks down, so stay in a realistic rep range.
References
- Common one-rep max estimation formulas
- Strength training programming with training maxes
Learn more
Guides connected to the one rep max calculator
Use these short guides when you want the decision framework behind the numbers, not just the raw output.
Category guide
Fitness & Health Calculator Guide
Use body, nutrition, and training calculators as planning tools rather than diagnoses, and focus on trends instead of one-off numbers.
Directly related
Articles that mention this calculator
FAQ
One Rep Max Calculator FAQ
What does the One Rep Max Calculator do?
The One Rep Max Calculator estimates your one-rep max from a working set and also gives you a practical training max for programming. Enter weight lifted, repetitions, and training max to estimate estimated 1rm, training max, and rep set load. The calculator updates instantly and adds a comparison table plus chart so you can test the sensitivity of the result before you use it in a decision. It is part of our fitness & health toolkit.
What inputs do I need?
Typical inputs include Working weight used for the set that you completed., Number of repetitions completed with the working weight., Percentage of estimated one-rep max used for a training max..
How are the results calculated?
We follow the formulas and assumptions outlined in the "How this calculator works" section. You will see outputs like Estimated one-rep max based on the working set., Conservative training max based on the selected percentage., Working weight shown as a percentage of the estimated one-rep max..
Can I share or download the results?
Use the Copy link or Print buttons to share your results. If a table or chart appears, you can download the data as CSV.
Is my data stored?
No. Calculations run in your browser and we do not store your inputs.
Related
Related calculators for fitness workflows
These links answer the next question people usually ask after using the one rep max calculator.
Fitness & Health
BMI Calculator
Body mass index with quick category feedback.
Fitness & Health
BMR Calculator
Basal metabolic rate estimate.
Fitness & Health
Body Fat Calculator
Estimate body fat percentage from key measurements.
Fitness & Health
Calorie Calculator
Daily calorie needs based on activity.