Weight Training 1RM Estimator Tool

Estimate your one-rep max (1RM) and training percentages based on your recent lifts, experience, and goal for safe progressive overload.

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Plans progressive overload.

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We ask for lift type, recent rep weight, reps completed, experience level, training goal, form quality, and recovery status because these estimate 1RM (e.g., Brzycki formula). These inputs guide loading. Limitation: the tool uses estimates and may not be accurate for very high/low reps; test 1RM safely.

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One Rep Max (1RM) Estimation

Selected Exercise

• Exercise: Bench Press
• Weight Lifted: 180-200 lbs
• Repetitions: 3 Reps
• Experience Level: Intermediate
• Goal: Strength
• Form: Average
• Recovery: Fully Recovered

1. Estimated 1RM Calculation

Using the Epley formula:

• 1RM = Weight × (1 + (Reps / 30))

For 180 lbs:

• 1RM = 180 × (1 + (3 / 30))
• 1RM ≈ 180 × 1.1 = 198 lbs

For 200 lbs:

• 1RM = 200 × (1 + (3 / 30))
• 1RM ≈ 200 × 1.1 = 220 lbs

Estimated 1RM Range

• Lower Estimate: 198 lbs
• Upper Estimate: 220 lbs

2. Recommended Training Percentages

For strength training, a common recommendation is to work at 80-85% of 1RM.

Training Weight Range

• Lower Estimate: 198 lbs × 0.80 = 158 lbs
• Upper Estimate: 220 lbs × 0.80 = 176 lbs

Recommended Training Weight:

• 158 lbs to 176 lbs for sets focusing on strength.

3. Accuracy Limits

• Factors Influencing Accuracy:
  • Technique and form quality
  • Individual fatigue levels
  • Muscle fatigue and recovery status
  • Psychological factors during lift
• General Precision: The formulas provide estimates; actual one-rep max can vary based on individual differences and lifting conditions.

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