1RM Strength Calculator

Suggested Training Programs

For beginners, focus on foundational exercises such as squats, deadlifts, and bench press. These compound movements help build strength across multiple muscle groups. As you advance, switch to more volume-driven programs emphasizing progressive overload to improve your 1RM.

Beginner Program: 3 sets of 5 reps at 60-70% of your 1RM for each main lift. Advanced Program: 4 sets of 3-5 reps at 85-95% of your 1RM with heavy compound movements.

Strength Level Comparison

Your 1RM compared to general standards:

• Beginner: 50-100kg
• Intermediate: 100-150kg
• Advanced: 150-200kg
• Elite: 200kg+

What is One-Rep Max (1RM)?

Your One-Rep Max (1RM) is the maximum weight you can lift for a single repetition of a given exercise. This is an important measure of maximal strength and is used by many athletes, especially in weightlifting and powerlifting. Calculating your 1RM helps you understand the maximum capacity of your body to perform a specific lift, and it can guide your training progress.

Why is Tracking 1RM Important?

Tracking your 1RM over time provides valuable insights into your strength development. By calculating your 1RM regularly, you can:

• Monitor Strength Gains: See how your strength improves over time by comparing your current 1RM with past results.
• Optimize Your Training: 1RM is often used to determine appropriate weights for different training programs, such as hypertrophy or powerlifting.
• Set Realistic Goals: Establish clear strength goals based on your 1RM, helping you track and adjust your progress.

How to Apply Your 1RM in Training

Knowing your 1RM allows you to tailor your training program. For example:

• Strength Training: Use 85-95% of your 1RM for heavy sets of 1-5 reps to increase maximal strength.
• Hypertrophy Training: Use 60-80% of your 1RM for 8-12 reps to focus on muscle growth.
• Endurance Training: Use 40-60% of your 1RM for higher reps (15+), improving muscular endurance.

Incorporating 1RM into your training helps ensure you're targeting the right intensity for your fitness goals, whether you're aiming for strength, size, or endurance.