1RM Calculator
Calculate your one-rep max using Brzycki formula or RPE-based estimation
Understanding 1RM
Your 1RM (one-repetition maximum) is the heaviest weight you can lift for a single rep with proper form. It's the foundation of percentage-based training programs like 5/3/1, Texas Method, and Conjugate Method.
Rather than risk injury testing your true 1RM, this calculator uses the Brzycki formula (validated across thousands of lifters) to estimate your max from submaximal sets. For even more accuracy, enable RPE-based calculation which factors in how hard the set felt.
How to Use Your 1RM
- 80-85%: Sweet spot for strength gains (5-6 reps)
- 70-80%: Hypertrophy (muscle growth) zone (8-12 reps)
- 60-70%: Muscular endurance and technique work
- 90%+: Peaking and max strength (use sparingly)
Progressive Overload for Strength
Building strength requires progressive overload - gradually increasing the stress on your muscles. Our training adaptations research shows three effective progression strategies:
- Linear progression: Add 5-10 lbs per week (beginners)
- Periodization: Cycle intensity and volume (intermediates)
- Daily undulating: Vary rep ranges each session (advanced)
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