One Rep Max (1RM) Calculator
Health & Fitness· 18 toolsFree 1RM (one rep max) calculator for squat, bench press, deadlift, and overhead press. Enter the weight lifted and the number of reps to estimate maximum strength. Shows predictions across multiple validated formulas plus a percentage table for common training intensities.
Training intensity table
| % of 1RM | Weight (lb) | Typical reps |
|---|---|---|
| 1RM (max) | 260.0 | ~1 |
| 95% | 247.0 | ~2 |
| 90% | 234.0 | ~4 |
| 85% | 221.0 | ~6 |
| 80% | 208.0 | ~8 |
| 75% | 195.0 | ~10 |
| 70% | 182.0 | ~12 |
| 65% | 169.0 | ~15 |
| 60% | 156.0 | ~18 |
Disclaimer: Estimates from formulas, not medical advice. Attempting a true 1RM carries injury risk — work with a qualified coach for heavy testing. Not a substitute for professional athletic or medical guidance.
Disclaimer: For informational purposes only. This is not medical advice — consult a qualified healthcare provider for personal recommendations.
Frequently Asked Questions
Frequently Asked Questions
References
References and sources
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