1 repetition Max (1RM) bodybuilding calculator
Why calculate your 1 Maximum Repetition (1RM)?
Calculate your 1 Repeat Maximum is very important to optimise your weight training. It is even more important when you are just starting out, as we generally have no idea of the loads to be used to perform a movement, as this 1RM represents the maximum load that an athlete can lift for a single repetition with correct technique.
By basing your training on your 1RM, you can target precisely the type of result you want to achieve, whether it's strength, hypertrophy or muscular endurance.
And another very important advantage for your longevity is that by knowing your 1RM, you can avoid overestimating your abilities and exposing yourself to the risk of injury. The majority of injuries are caused by overloading your body because you don't know your limits.
Lastly, regular monitoring of your 1RM is an excellent way of improving your performance. progress indicator. We often think that we're not making any progress, but by measuring our 1RM on a regular basis, we realise that year after year, if we're serious about it, our strength increases.
How do I use the 1RM calculator?
To use our calculator, choose the weight unit you prefer by toggling the switch between kilograms (kg) and pounds (lbs). Then enter the weight lifted during your last training session and adjust the slider to indicate the number of CORRECT repetitions (with a perfect movement) that you did on the movement. Note that the accuracy of the calculation decreases for higher repetitions.
Our calculator remains a estimate. Your true 1RM may vary slightly depending on factors such as your technique, your level of fatigue and your state of fitness at the time of the test.
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1 Repeat Maximum (1RM) calculator
Results
Our other calculators
If you're just starting out (or if you want to be sharp)Other values will be important for your training. This 1RM calculator is not the only one available on our site, so we advise you to Calculate your VO2 Max If you want to be a complete athlete, but also if you want to know what level of muscle you can reach, calculate your muscle mass gain. All our calculators are also available on this page.
Interpreting your 1RM result
If you don't understand what the results correspond to, here's an example to help you. If your estimated 1RM for the bench press is 100 kg (well done already!), the table might show:
- 95 kg (95% from 1RM) for 2 repetitions
- 90 kg (90% from 1RM) for 4 repetitions
- 85 kg (85% from 1RM) for 6 repetitions
Depending on your objective, here's an estimate of the number of repetitions you'll need to do using the values in the table:
- Maximum force 85-100% of 1RM, 1-5 repetitions
- Hypertrophy (muscle gain): 67-85% from 1RM, 6-12 repetitions
- Muscular endurance 50-67% from 1RM, 12-20 repetitions
IMPORTANT: Once again, these values may vary depending on the individual and the exercise. Experience will enable you to know your body better but be aware that, for example, exercises involving large muscle masses such as the squat or the deadlift can withstand a higher volume than isolated exercises such as the biceps curl.
What is 1RM? How is it calculated?
Several formulas can be used to calculate 1RM. The formula we have decided to use in our calculator is Brzycki's. Why? Because it's quite simply one of the most accurate and commonly used:
1RM = Weight / (1.0278 - 0.0278 × Number of repetitions)This formula takes into account the weight lifted and the number of repetitions performed to provide an accurate estimate of 1RM.
