Calculate Your One Rep Max (1RM)
Use the one rep max calculator below to estimate your maximum strength potential for any lift. It is based of the amount of weight you can lift on a given move and the number of clean reps you can achieve before muscle failure.
Whether you’re just embarking on your bodybuilding journey or you have been at it for years, it is important to give yourself a good starting point or to gauge your progress. One easy way to do this is by determining your one rep max.
How Does It Work
Let’s say you know you can lift 225 pounds for 10 reps—and only 10 reps, with good form—on the bent-over row. Based on that we can estimate not just your one rep max (100% of your 1RM), but other loads as well: your 85% 1RM, 70% 1RM, or 60% 1RM, depending on what your program calls for.
The calculator gives you all the relevant loads, which are done simply by multiplying the percentage by your 1RM.
Importance of Knowing One Rep Max
People embarking on a bodybuilding program will have a great advantage by knowing their one-rep max. This will give the prospective bodybuilder an idea of their current level of strength. Once this is known, you can devise a workout routine that will suit your goals.
If you are looking to gain lean mass, you can use a weight that ranges from 70 percent to 80 percent of your one-rep max. You should be performing repetitions in the range of eight to twelve. If you are looking to get stronger, then you should aim for 85 percent of your one-rep max.