Brzycki Formula: 1RM = weight × (36 / (37 - reps)) - Most accurate for most lifters
Your One Rep Max Results
Calculating...
📊 Training Zones (% of 1RM)
Strength
90-100% Power
80-90% Hypertrophy
70-80% Endurance
50-70%
90-100% Power
80-90% Hypertrophy
70-80% Endurance
50-70%
📋 Training Weight Recommendations
- 💪 Strength (90%): 0 × 1-3 reps
- ⚡ Power (80%): 0 × 3-5 reps
- 🏋️♂️ Hypertrophy (70%): 0 × 8-12 reps
- 🔄 Endurance (60%): 0 × 12-15+ reps
Advertisement
Ad space available - Perfect for fitness equipment and supplements
💪 Training Recommendations
- 📅 Train each major lift 2-3 times per week for optimal strength gains
- 🔥 Include both heavy low-rep and moderate high-rep training
- 🔄 Focus on progressive overload - gradually increase weight over time
- 🍗 Consume adequate protein (1.6-2.2g per kg of bodyweight daily)
- 😴 Get 7-9 hours of quality sleep for recovery and strength adaptation
Understanding One Rep Maximum (1RM)
Your one-repetition maximum (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise. It's the gold standard for measuring strength and is used to determine appropriate training intensities for different goals.
Why 1RM is Important
Knowing your 1RM helps you:
- Train at proper intensities: Different percentages of your 1RM produce different training effects
- Track progress objectively: Measurable strength gains over time
- Prevent plateaus: Appropriate weight selection ensures continued adaptation
- Reduce injury risk: Training with appropriate weights reduces form breakdown
- Personalize programming: Tailor workouts to your specific strength levels
1RM Formulas Compared
Different formulas have varying accuracy depending on the exercise and rep range:
- Brzycki: Most accurate overall, especially for compound lifts
- Epley: Good for lower rep ranges (1-5 reps)
- Lombardi: Better for power exercises and higher reps
- O'Conner: Conservative estimate, good for beginners
- Average: Provides a balanced estimate across formulas
Recommended Fitness Equipment
Products to help you train smarter and safer:
🏋️♂️
Weightlifting Belt
$49.99
📱
Fitness Tracker
$129.99
🥤
Protein Supplement
$34.99
❓ Frequently Asked Questions
- ➕ What is a one rep max (1RM) and why is it important?
- One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise. It's important because it: 1) Helps determine your strength levels; 2) Allows for proper training intensity prescription; 3) Provides a benchmark for tracking progress; 4) Helps design personalized workout programs with appropriate percentages of your max for different training goals (strength, hypertrophy, endurance).
- ➕ Which 1RM formula is most accurate?
- No formula is 100% accurate for everyone, but research suggests: 1) Epley Formula: Best for lower rep ranges (1-5 reps); 2) Brzycki Formula: Most popular and generally accurate for most lifters; 3) Lombardi Formula: Better for power exercises and higher rep ranges; 4) O'Conner Formula: Conservative estimate, good for beginners. For most people, the Brzycki formula provides the most reliable estimate across various exercises and experience levels.
- ➕ How often should I test my one rep max?
- 1RM testing frequency depends on your training experience: 1) Beginners: Every 8-12 weeks; 2) Intermediate: Every 6-8 weeks; 3) Advanced: Every 4-6 weeks. Avoid testing too frequently as it: 1) Increases injury risk; 2) Causes excessive fatigue; 3) Interferes with training consistency. Instead, use calculated estimates from submaximal weights for most of your training, saving true 1RM tests for peaking phases or competitions.
- ➕ Is it safe to test my one rep max?
- 1RM testing can be safe when proper precautions are taken: 1) Always warm up thoroughly; 2) Use spotters for exercises like bench press and squat; 3) Use safety equipment (power rack, safety bars); 4) Never test your 1RM when fatigued or recovering from injury; 5) Use proper technique; 6) Listen to your body and stop if you feel pain. Beginners should focus on building technique with submaximal weights before attempting 1RM tests.
- ➕ How can I improve my one rep max?
- To improve your 1RM: 1) Follow a periodized training program with strength phases; 2) Incorporate progressive overload (gradually increasing weight); 3) Include compound movements (squat, bench, deadlift); 4) Train in the 85-95% of 1RM range for low reps; 5) Ensure adequate protein intake (1.6-2.2g/kg bodyweight); 6) Get sufficient recovery (7-9 hours sleep); 7) Address weak points with accessory exercises; 8) Maintain proper form to maximize efficiency and reduce injury risk.
⚠️ Safety Disclaimer: One rep max testing carries inherent risks. Always use proper form, warm up thoroughly, and use spotters and safety equipment. Never attempt a 1RM when fatigued or without proper preparation. Consult with a fitness professional if you're new to strength training. This calculator provides estimates only - actual performance may vary.