PumpyAn estimate for guidance – not medical advice.
What is the 1RM good for?
The estimated 1RM helps you choose your training loads with a plan: build strength around 85–95% and muscle around 70–80% of your max. Above ~10 reps the estimate gets less accurate.
Only test your true max with experience, a warm-up and – for free weights – a spotter. This calculator is the risk-free alternative.
FAQ
Which formula is used?
The Epley formula: 1RM = weight × (1 + reps ÷ 30). It works well in the range of 2–10 reps.
Should I really test my 1RM?
For most people that is unnecessary and carries an injury risk. The estimate is plenty for setting training loads.
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