1RM Guide
What is a 1RM?
Your one-rep max (1RM) is the most weight you can lift for a single clean rep of an exercise. It is the standard reference point for strength — most training percentages are set as a share of it.
1RM Calculator
Enter one recent set to estimate your current one-rep max and working weights.
Use the total weight you lifted, including the bar. For dumbbells, enter the weight of one dumbbell if that's how you log the exercise.
Whole reps. A hard set of 2–10 gives the best estimate.
Example: 100 kg × 5 reps
Enter a weight and reps to see your estimated one-rep max.
1RM Guide
How to use this calculator
Enter the weight and the number of clean reps from one recent set. The calculator estimates your 1RM with the Epley formula, then maps out rep maxes and working weights around it.
For the most useful number, use a genuinely hard set of two to ten reps rather than a light, high-rep one.
1RM Guide
Why it's an estimate, not your exact max
A formula can't feel your set. The further a set is from a true max — roughly twelve to fifteen-plus reps — the rougher the estimate gets.
Treat the result as a strong starting point, not a tested max. Testing a real one-rep max needs solid technique, a spotter, and common sense.
1RM Guide
How to use the numbers in training
The rep-max table shows what similar effort looks like at other rep counts. The working-weight percentages are anchors for planning sessions — heavy singles near the top, volume work lower down.
They are guides, not guarantees. Adjust for the exercise, your fatigue, and the day.
Questions, answered.
How do I calculate my 1RM?
Enter the weight you lifted and how many clean reps you managed in one set. The calculator applies the Epley formula to estimate the most you could lift for a single rep.
Is a 1RM calculator accurate?
It is a close estimate for hard sets of two to ten reps. Accuracy drops as the rep count climbs, because high-rep sets depend more on conditioning than on peak strength.
What reps should I use for a 1RM estimate?
A recent, genuinely hard set of two to ten reps gives the best estimate. Very high-rep sets make the number less reliable.
Can I use it for bench press, squat and deadlift?
Yes. The formula is lift-agnostic — enter any exercise’s weight and reps. Estimates tend to track best on the big compound lifts.
Is estimated 1RM the same as a personal record?
No. An estimate is calculated from a submaximal set; a PR is a result you actually performed. Gymtrack tracks your PRs as you log; automatic 1RM estimates are coming soon.
Should beginners test a true 1RM?
Usually not. Early on, an estimate from a moderate set is safer and still guides your programming. Save true max attempts for when your technique is solid.
Track the trend, not just one set.
Your estimated 1RM changes as your training changes. Log every set in Gymtrack to build the history behind it — automatic 1RM tracking is coming soon.
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