1RM Calculator
Discover your maximum strength for different exercises
1RM Calculator
💡 This calculator uses the Brzycki formula, which is more accurate for compound exercises like Squat, Bench Press, and Deadlift. For best results, use between 1-10 repetitions.
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💪 Understand 1RM
One Repetition Maximum and its importance in training
What is 1RM?
1RM (One Repetition Maximum) is the maximum weight you can lift in a single repetition of a specific exercise with perfect technique. It's the gold standard for measuring maximum strength and fundamental for intelligent training programming.
Plan Workouts
Use 1RM percentages to define ideal loads
Measure Progress
Track your strength evolution over time
Compare Strength
Compare relative strength between different exercises
Set Goals
Establish clear and measurable objectives
Training Zones by Percentage
Maximum Strength
1-3 reps • Pure strength development
Strength
3-5 reps • Strength and power gains
Hypertrophy
6-12 reps • Muscle growth
Endurance
12-20+ reps • Muscular endurance
Brzycki Formula
💡 This is one of the most accurate formulas, especially for 1-10 repetitions
⚠️ Safety Tips
Warm-up
Always do a progressive warm-up before heavy loads
Perfect Technique
Maintain proper form even with maximum loads
Training Partner
Use a spotter when testing loads close to maximum
Periodization
Test 1RM maximum every 4-6 weeks
🏋️ Popular Exercises for 1RM
Squat
King of leg exercises
Bench Press
Main chest exercise
Deadlift
Full body movement
Military Press
Shoulder strength
Row
Back development
Power Clean
Explosive power
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