Workout Calculator
Calculate your one-rep max, training loads, and workout planning
Workout Information
Enter your lifting details to calculate training loads
Most accurate for 1-10 reps
Training Results
Your one-rep max and training loads
About Workout Calculations
1RM Calculation Methods
- • Epley Method: Most accurate for 1-10 reps
- • Brzycki Method: Good for 1-10 reps
- • Lander Method: Accurate for 1-15 reps
- • Lombardi Method: Good for power exercises
- • Mayhew Method: Accurate for 1-15 reps
Training Loads
- • 100-95%: Maximal strength (1-2 reps)
- • 90-85%: Strength (3-5 reps)
- • 80-75%: Power (6-8 reps)
- • 70-65%: Muscular endurance (10-12 reps)
- • 60-50%: Endurance (15+ reps)
Training Tips
- • Always warm up before lifting heavy weights
- • Use proper form and technique
- • Progress gradually to avoid injury
- • Include rest days for recovery
- • Consider working with a qualified trainer
Frequently Asked Questions
What is a one-rep max (1RM)?▾
Your one-rep max is the heaviest weight you can lift for a single repetition with good form. It is the standard benchmark for strength and the basis for programming training loads.
How is 1RM estimated without actually testing it?▾
Formulas like Epley and Brzycki estimate 1RM from a submax set. For example, Epley: 1RM ≈ weight × (1 + reps/30). They are accurate up to about 10 reps.
What percentage of 1RM should I train at?▾
Strength training typically uses 80–95% for low reps. Hypertrophy work uses 65–80% for moderate reps. Endurance work uses under 65% for higher reps.
How often should I retest my 1RM?▾
Every 8–12 weeks is common for most lifters. Estimate it more often using submax calculations so you can adjust training loads without the fatigue of max testing.