One Rep Max Calculator
Calculate your one-rep maximum and training percentages for optimal strength development
Lift Information
Enter the number of reps you completed with the given weight
Training Zone Guide
Strength (85-100%)
Builds maximum strength and neural adaptations. Use for powerlifting and strength goals.
Power (75-90%)
Develops explosive power and speed-strength. Ideal for athletic performance.
Hypertrophy (65-80%)
Optimal for muscle growth and size. Most effective rep range for bodybuilding.
Endurance (50-70%)
Improves muscular endurance and work capacity. Good for conditioning.
Important Notes
Accuracy
Most accurate for 2-10 rep range. Less reliable for very high or very low reps.
Safety First
Always warm up properly and use a spotter when attempting heavy lifts.
Progressive Overload
Gradually increase weight, reps, or sets over time for continued progress.
Individual Variation
Results are estimates. Actual 1RM may vary based on training experience and technique.