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Kiyasta ƙarfin ku na iyaka a kowane motsa jiki ba tare da haɗarin kasawa na gaske ba. Sami 1RM da cikakkiyar tebur ta ƙarfin horo a cikin daƙiƙoƙi.
One Rep Max Calculator
Estimated 1RM
113 kg
Training Percentage Table
% Weight (kg) Est. Reps
95% 107.5 1
90% 101.5 2
85% 96 3
80% 90.5 4
75% 85 6
70% 79 8
65% 73.5 10
60% 68 12
55% 62 15
50% 56.5 20
Brzycki Formula
1RM = weight × (36 / (37 − reps)) Your One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise with perfect form. It’s the gold standard measure of absolute strength and the foundation of percentage-based training programs. Rather than testing your actual 1RM (which carries injury risk and requires peak readiness), this calculator estimates it from a submaximal set using the scientifically validated Brzycki formula.
How to Use This Calculator
1
Enter the weight you lifted in kilograms.
2
Select the number of reps you completed. For the most accurate estimate, use a set between 2 and 8 reps. Results become less reliable beyond 10 reps.
3
Your estimated 1RM updates instantly, along with a percentage table showing weights for different training intensities.
4
Use the percentage table to program your training sessions by intensity zone.
How the 1RM Calculation Works
This calculator uses the Brzycki formula, one of the most widely validated methods for estimating 1RM from submaximal effort:
1RM = weight × (36 / (37 − reps))
For example, if you lift 100 kg for 5 reps: 1RM = 100 × (36 / 32) = 112.5 kg. The Brzycki formula is most accurate for sets of 2–8 reps and loses precision above 10 reps.
The Training Percentage Table
The percentage table shows you how to translate your estimated 1RM into actual training weights at different intensities. This is the foundation of percentage-based programming:
90–95%: Maximum strength and neural adaptations. 1–3 reps. Used in peaking blocks.
80–89%: Heavy strength work. 3–5 reps. Core of most strength programs.
70–79%: Strength-hypertrophy zone. 5–8 reps. Balanced strength and size gains.
60–69%: Hypertrophy focus. 8–12 reps. Optimal for muscle growth.
50–59%: Technique work, warm-ups, and deload sessions.
Why Not Test Your Actual 1RM?
Testing a true 1RM requires peaking protocols, full recovery, and carries a higher injury risk than submaximal testing. For most athletes outside of powerlifting competition, estimating from a heavy set of 2–5 reps is safer, more practical, and nearly as accurate. Reserve true 1RM testing for competition prep or structured assessment periods.
Exercise-Specific Notes
1RM formulas are most accurate for compound barbell lifts (squat, deadlift, bench press, overhead press). For machine exercises, cable movements, or dumbbell work, the formula is less reliable because stabilization demands and movement patterns differ from free barbell work. Use estimates for programming guidance, not absolute truth.
1RM Testing for Personal Trainers
Tracking client strength is one of the clearest indicators of training progress. Use this calculator during assessments to establish baselines, and recalculate every 4–8 weeks to measure gains. A consistent increase in estimated 1RM across major lifts signals that your programming is working.
With Gymkee, you can build progressive workout programs with percentage-based loading, track client performance over time, and show clients exactly how far they’ve come — all from a professional coaching app they’ll love using.
Tambayoyin da ake yawan yi
How accurate is the Brzycki formula?
The Brzycki formula is accurate to within 5–10% for most people on 2–8 rep sets. Accuracy decreases significantly above 10 reps, as fatigue patterns vary more between individuals at higher rep ranges.
What exercises work best with this calculator?
The formula works best for compound barbell exercises: squat, deadlift, bench press, and overhead press. It’s less reliable for isolation exercises, machine movements, or dumbbell work where bilateral load and stabilization demands differ from barbell movements.
How often should I retest my 1RM?
For most training goals, retest every 4–8 weeks — at the end of a training block. Perform the test with the same exercise, same setup, and similar conditions (time of day, warm-up) for meaningful comparison. Frequent testing can interfere with training progress.
Is my 1RM the same on every exercise?
No. Your 1RM is specific to each exercise. A 200 kg squat 1RM doesn’t predict your deadlift or bench press 1RM. You need separate estimates for each major lift you want to program by percentage.
Should I train at 100% of my 1RM?
Rarely, and only with proper preparation. Most elite strength athletes spend the majority of their training volume between 70–90% of their 1RM. True 100% efforts are for competition or very occasional testing, not regular training.
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