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Know Your Strength

1 Rep Max Calculator

Estimate your maximum lift from a challenging working set, then use practical training percentages to plan strength, power and muscle-building workouts.

Estimate Your 1 Rep Max

For the best estimate, use a controlled set of 2–10 repetitions performed with good technique. You do not need to attempt a true maximum.

Turn Your Number Into a Training Plan

StrengthAbout 80–90% for focused sets of 2–5 reps.
Build MuscleAbout 65–80% for productive sets of 6–12 reps.
Speed & TechniqueAbout 50–65% for crisp, controlled repetitions.

For educational purposes only. Use proper technique, safety equipment and an experienced spotter where appropriate.