Check Your 1 Rep Max and Working Sets
Enter the weight and reps you usually lift — we’ll show you your estimated max strength and ideal training weights.
What Is a 1 Rep Max (1RM)?
Your 1RM is the maximum amount of weight you can lift for a single repetition of a given exercise. It’s a cornerstone for any serious training plan. Instead of maxing out and risking injury, our calculator estimates your 1RM safely using reps and submaximal weight you’ve already lifted. Estimate your one-rep max (1RM) and unlock the power of smart training. Our 1RM Calculator gives you more than just a number—it delivers precise strength data using multiple proven formulas, helping you train with confidence and structure.
Why Should You Care About your 1RM? 🤷
Whether you’re working on your squat, bench press, deadlift, overhead press, or even bodyweight lifts like pull-ups (with added weight) – it’s crucial to know exactly how much weight you can lift.
Customize Your Workouts
Use your 1RM to calculate precise training weights.
Train With Purpose
No more guessing how heavy to lift—your sets are dialed in.
Track Progress
Watch your numbers rise and celebrate every milestone.
Got my 1RM – what now?
Knowing your 1RM is just the beginning. At Fittyplan, we take your strength data and turn it into actionable, personalized fitness strategies. Whether you’re looking to build muscle, lose fat, or improve overall performance, our tailored workout and nutrition plans are designed to match your unique goals and metrics. With your 1RM in hand, we can guide you on how to train smarter, fuel better, and make consistent progress—no guesswork, just real results.
Workout Plan
A personalized training plan tailored to your fitness level, goals, and available equipment.
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Nutrition Plan
A custom meal guide based on your dietary preferences and health objectives to support your training and lifestyle.
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How the Calculator Works
You enter the weight and number of reps you’ve performed, and we handle the rest. The calculator estimates your 1RM using five trusted formulas:
- Epley
- Brzycki
- Lander
- Lombardi
- O’Conner
To make it simple, we also provide an average 1RM based on these methods—giving you a balanced and reliable result.
Bonus: Training Recommendations
In addition to your estimated 1RM, you’ll also get recommended working set ranges tailored to your goal:
- Heavy Sets (85–95%) – Ideal for building maximal strength
- Moderate Sets (70–85%) – Perfect for muscle growth (hypertrophy)
- Light Sets (55–70%) – Great for endurance, recovery, or warm-up
Each percentage is calculated based on your average 1RM, so you always know exactly how much to load on the bar.
Know Your Limits—Then Smash Them
Your one-rep max isn’t just a number—it’s a benchmark of your current strength and a roadmap for where you’re headed. It shows you exactly what your body is capable of right now and helps you train with laser focus by targeting the right intensity zones. Whether you’re aiming to break personal records or just build a strong, resilient body, knowing your 1RM keeps you grounded in real progress and gives every rep in the gym a clear purpose.
Start Lifting Smarter
The most effective training plans are data-driven. With your estimated 1RM and suggested set ranges, you can take full control of your strength progress. Recalculate often, lift with intention, and build your body the smart way.
Once you know your 1RM, you’re in the perfect position to take your training to the next level—and that’s exactly where Fittyplan comes in. Our services go beyond just numbers by turning your unique fitness data into structured, personalized plans that actually work in real life. Whether you want to get stronger, leaner, or simply feel better in your body, we provide science-backed workout and nutrition plans, effective detox strategies, and even mental wellness support to help you stay consistent, motivated, and balanced on your journey toward long-term success.
