What is a one-rep max (1RM)?

A one-rep max (1RM) is the maximum weight you can lift for a single repetition of an exercise with proper form. It is the gold standard for measuring absolute strength in resistance training and is used to calculate training loads as percentages of 1RM.

Is it safe to test my actual one-rep max?

Testing your true 1RM carries injury risk, especially for beginners or when lifting without a spotter. Using a submaximal test (e.g., the most weight you can lift for 3–5 reps) with this calculator is a safer alternative that provides a reliable estimate.

What percentage of 1RM should I train at?

Training zones based on 1RM: 85–100% for maximum strength (1–5 reps), 67–85% for hypertrophy/muscle building (6–12 reps), and 50–67% for muscular endurance (15+ reps). Most training programs use a periodized mix of these zones.

Kalkulator Maksimum na Jedno Powtórzenie (1RM)

Szacuj swój maksymalny ciężar na jedno powtórzenie przy użyciu sprawdzonych wzorów.

Podniesiony ciężar

Ukończone powtórzenia

O narzędziu

Kalkulator 1RM szacuje Twój ciężar maksymalny na jedno powtórzenie na podstawie submaksymalnego wysiłku, używając popularnych wzorów podnoszenia ciężarów.

Jak używać

Wprowadź podniesiony ciężar i liczbę wykonanych powtórzeń.
Kliknij Oblicz, aby zobaczyć szacowane 1RM.
Use the training load table to find working weights for different rep ranges.

Funkcje

Three formulas

Epley, Brzycki, and Lombardi compared side by side.

Training load table

Percentage-based weights for strength, hypertrophy, and endurance.

kg & lbs toggle

Switch units instantly.

Up to 30 reps

Works with any submaximal set.

Często zadawane pytania

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Kalkulator Maksimum na Jedno Powtórzenie (1RM)

O narzędziu

Jak używać

Funkcje

Często zadawane pytania

Which formula is most accurate?

Should I actually attempt a 1RM?

Related Tools

Kalkulator Maksimum na Jedno Powtórzenie (1RM)

O narzędziu

Jak używać

Funkcje

Często zadawane pytania

Which formula is most accurate?

Should I actually attempt a 1RM?

Related Tools