Learn the safe and accurate way to estimate your one-rep max using proven scientific formulas. No need to risk injury testing your true maximum.
Testing your true 1RM is risky and often unnecessary. By using proven formulas with submaximal weights, you can get accurate estimates while staying safe and building confidence.
Select a weight you can lift for 3-8 reps with good form. This should be challenging but not your absolute maximum.
Complete as many reps as possible with perfect form. Stop when form begins to break down.
Safety Tip:
Always have a spotter when testing near your limits, even with submaximal weights.
Our calculator uses four proven formulas to give you a range and average estimate.
Your calculator provides a predicted 1RM and confidence range. Use this to plan your training.
Pro Tip:
Start training at 80-85% of your estimated 1RM to build confidence and strength safely.
These calculations provide estimates only. Always prioritize safety:
This guide is for educational purposes and is not a substitute for professional coaching or medical advice.
For beginners or those making rapid progress
For intermediate lifters with steady progress
For advanced lifters or maintenance phases
Use our free calculator with the steps you just learned to get accurate, safe estimates.
Calculate Your 1RM Now