Calculate your 1RM using proven formulas for strength training. Estimate your maximum lift for bench press, squat, deadlift and other exercises with detailed percentage charts.
Your one rep max (1RM) is the maximum amount of weight you can lift for a single repetition of any given exercise. It's a crucial metric for strength training, program design, and tracking progress. Understanding your 1RM helps you train at appropriate intensities for different goals.
Rather than testing your true 1RM directly (which can be risky), estimation formulas allow you to calculate your 1RM safely using submaximal weights. This approach reduces injury risk while providing accurate training data.
Most popular formula, works well for 1-10 reps
More conservative estimate, accurate for higher rep ranges
Exponential formula, good for powerlifting movements
| Experience Level | Direct Testing | Estimation Method | Rep Range | Rest Between Tests |
|---|---|---|---|---|
| Beginner (0-6 months) | Not Recommended | 5-8 rep max | 5-8 reps | 3-5 minutes |
| Intermediate (6-24 months) | With Spotter | 3-5 rep max | 3-5 reps | 3-5 minutes |
| Advanced (2+ years) | Recommended | 1-3 rep max | 1-3 reps | 5-8 minutes |
| % of 1RM | Reps | Sets | Primary Adaptation | Rest Period |
|---|---|---|---|---|
| 95-100% | 1-2 | 1-3 | Neural Strength | 3-5 minutes |
| 90-95% | 2-3 | 2-4 | Max Strength | 3-5 minutes |
| 85-90% | 3-5 | 3-5 | Strength | 2-4 minutes |
| 80-85% | 5-6 | 3-5 | Strength/Power | 2-3 minutes |
| 75-80% | 6-8 | 3-5 | Power/Hypertrophy | 2-3 minutes |
| 70-75% | 8-10 | 3-4 | Hypertrophy | 1-2 minutes |
| 65-70% | 10-12 | 3-4 | Hypertrophy/Endurance | 1-2 minutes |
| 60-65% | 12-15 | 2-3 | Endurance | 30-90 seconds |
Bench Press: Most reliable exercise for 1RM testing. Good spotter essential. Lower rep ranges (1-5) typically most accurate for estimation.
Squat: Requires excellent form and safety equipment. Consider using safety bars. Hip flexibility and core strength significantly impact performance.
Deadlift: High injury risk with poor form. Start conservative. Grip strength often limiting factor at higher weights.
Overhead Press: Shoulder mobility crucial. Often shows large variation between estimation formulas. Start with lighter percentages.
Linear Progression: Add 2.5-5 lbs weekly for upper body, 5-10 lbs for lower body exercises. Works well for beginners.
Weekly Periodization: Vary intensity weekly (light/medium/heavy) while maintaining volume. Good for intermediate lifters.
Block Periodization: Focus on specific adaptations in 3-6 week blocks. Alternate between strength, power, and hypertrophy phases.
Daily Undulating Periodization: Change rep ranges and intensities each workout. Prevents staleness and overuse injuries.
Proper Warm-up: 10-15 minutes general warm-up plus specific movement preparation. Include dynamic stretching and activation exercises.
Progressive Loading: Start at 50% estimated 1RM, increase by 10-15% each set until reaching test weight. Allow 3-5 minutes rest between attempts.
Form Requirements: Maintain perfect technique throughout. Stop immediately if form breaks down. No lift is worth an injury.
Spotter Guidelines: Always use experienced spotters for bench press. Communicate lift-off and safety signals clearly. Practice emergency procedures.