1RM Calculator
Calculate your one-rep maximum strength.
Formel: Epley-Gleichung
Maximalkraft = Gewicht × (1 + Wiederholungen / 30)
What is 1RM?
The One Rep Maximum (1RM) is the maximum weight you can lift for exactly one clean repetition in a specific exercise. It is the gold standard for measuring your maximum strength.
This calculator uses the Epley formula to safely estimate your 1RM without you actually having to go to your absolute limit.
Frequently Asked Questions
How accurate is the 1RM estimation?
The Epley formula is very accurate for rep counts under 10. The closer you are to a single rep, the more precise the result. Estimation becomes less accurate above 12 reps.
Why should I know my 1RM?
Your 1RM is the basis for many training programs. It allows you to choose weights based on percentages (e.g., 80% for hypertrophy), making your training more systematic.
Is testing 1RM dangerous?
Testing a true 1RM carries injury risks. That's why a 1RM calculator is safer: you lift a heavy weight for 3-5 reps and let the calculator do the rest.
How often should I recalculate my 1RM?
We recommend recalculating every 4-8 weeks to track your progress and adjust your training weights accordingly.
Does the formula work for all exercises?
Yes, the formula works equally well for all compound exercises like squats, bench press, and deadlifts.