One rep max calculator delivers accurate 1RM estimates using multiple formulas. Enter lifted weight and reps to get strength ratio, training loads, warm up ramps, fatigue insight, progression limits, and safety guidance designed for real gym decisions across bench squat deadlift and overhead press!
ELITE LEVEL
COMPOSITE 1RM
—
RATIO: —
NOVICE
01
Immediate Decisions
Verified 1RM
—
Composite 7-method avg.
Spread—
Conf—
Today’s Working Wgt
—
Recommended 3×5 or 5×5.
Load—
Sets5×5 (85%)
Next Attempt Target
—
PR Goal (+2.5-5%).
Add—
Load—
02
Training Execution
Hypertrophy (8-12)
—
70-85% 1RM Range.
70%—
80%—
Strength (3-6)
—
85-95% 1RM Range.
85%—
95%—
Speed / Power
—
50-65% Dynamic Effort.
50%—
65%—
03
Volume & Fatigue
Est. Rep Maxes
—
Theoretical failure points.
5RM—
10RM—
Warm-up Ramp
—
Plate-loading strategy.
50%—
90%—
Fatigue Index
—
Session strain (Vol x Int).
Level—
Rec—
04
Strength Context
Bodyweight Ratio
—
Pound-for-pound strength.
Ratio—
Target—
Lift Tier
—
Standards for this lift.
Rank—
Next—
Competition Ready
—
Against elite standards.
Flag—
% Elite—
05
Risk & Progression
Safety Advisory
—
Operational risk check.
Spotter—
FormStrict
RPE 8 Load
—
Training max (~2 RIR).
Load—
Int~92%
Progression Ceiling
—
Max safe increase/week.
Cap—
TypeLinear
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