One Rep Max Calculator

Calculate your maximum lifting capacity based on multiple rep performance. Track strength gains and plan progressive weight training.

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Female

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About One Rep Max Calculator

Understanding One Rep Max (1RM)

One Rep Max (1RM) is the cornerstone of strength training programming and assessment. It represents the maximum weight you can properly lift for a single repetition of an exercise while maintaining correct form. First popularized in powerlifting circles in the 1960s, 1RM testing has become a fundamental tool for strength athletes, coaches, and fitness enthusiasts worldwide.

The Science Behind 1RM

1RM = weight × (36 / (37 - reps)) × gender_coefficient
where gender_coefficient = 1.0 for males, 0.93 for females

How the formula works:
- Accounts for muscular fatigue patterns
- Based on extensive research in exercise physiology
- Validated across different populations and age groups
- Considers strength-endurance relationships
Gender differences:
- Based on physiological muscle fiber composition
- Accounts for hormonal influences on strength
- Reflects average strength-to-bodyweight ratios
- Adjusts for muscle mass distribution patterns

Training Applications

Program Design:

Training Goal	% of 1RM	Rep Range
Strength	85-95%	1-3
Hypertrophy	67-85%	6-12
Endurance	50-67%	12-20
Power	75-90%	1-5 explosive

Periodization Strategies:

Linear: Gradually increasing intensity over weeks
Undulating: Daily or weekly intensity variations
Block: Focusing on specific adaptations
Conjugate: Rotating max effort exercises

Safety Considerations

Testing Prerequisites:

Minimum 6-12 months consistent training
Proper form mastery in the exercise
Adequate warm-up protocol
Spotter or safety equipment availability

Risk Management:

Regular technique assessment
Progressive loading patterns
Recovery monitoring
Equipment safety checks

Common Exercise Standards

Strength Standards (Male/Female):

Bench Press: 1x bodyweight / 0.7x bodyweight
Squat: 1.5x bodyweight / 1.1x bodyweight
Deadlift: 1.75x bodyweight / 1.3x bodyweight
Overhead Press: 0.65x bodyweight / 0.45x bodyweight

Progress Milestones:

Novice: 0-6 months training
Intermediate: 6-24 months training
Advanced: 2-5 years training
Elite: 5+ years training

Recovery and Adaptation

Optimal Recovery Periods:

48-72 hours between maximal efforts
7-10 days between 1RM attempts
4-6 weeks between testing cycles
Deload weeks every 4-8 weeks

Supporting Factors:

Sleep quality and duration
Nutritional requirements
Stress management
Mobility maintenance

Frequently Asked Questions

When should I test my one rep max (1RM)?

Test your 1RM when: 1) You've been consistently training for at least 6-12 months, 2) You've mastered proper form for the exercise, 3) You're well-rested and not fatigued, 4) It's been at least 4-6 weeks since your last test, and 5) You have proper safety equipment and spotters available. Avoid testing when injured, overtrained, or significantly stressed. Most programs recommend testing every 12-16 weeks to track progress effectively.

Which 1RM prediction formula is most accurate?

Different formulas have varying accuracy depending on factors like exercise type and rep range. The Brzycki formula (used here) is most accurate for 1-10 reps and compound movements. Epley's formula tends to be more accurate for higher reps (10+). Lombardi's formula works well for isolation exercises. The most accurate predictions come from using lower rep ranges (1-5) regardless of the formula used. Always treat predictions as estimates and approach new maximal attempts conservatively.

What are the essential safety guidelines for maximal lifting?

Key safety guidelines include: 1) Proper warm-up with progressively heavier weights, 2) Having experienced spotters for certain lifts, 3) Using safety equipment like power racks and safety pins, 4) Maintaining strict form throughout the lift, 5) Never testing when fatigued or injured, 6) Following a proper progression plan, and 7) Having a plan for failed attempts. Always prioritize form over weight and listen to your body's signals.

How long should I rest between maximal attempt workouts?

Optimal rest periods between maximal attempts are: 1) 48-72 hours minimum between heavy training sessions, 2) 7-10 days between true 1RM attempts of the same exercise, 3) 4-6 weeks between comprehensive testing sessions, and 4) Include deload weeks every 4-8 weeks. Recovery needs may vary based on training experience, age, nutrition, and sleep quality. Signs you need more rest include decreased performance, persistent fatigue, and joint discomfort.

Learn More

Research on 1RM Prediction Strength Testing Safety

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