strength-training

One Rep Max Calculator: How to Find Your 1RM for Any Lift

One Rep Max Calculator: How to Find Your 1RM for Any Lift Your one rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. Rather than actually testing your max (risky without experience), you can estimate it from submaximal lifts. If you can bench press 185 lbs for 5 reps, your estimated 1RM is approximately 208 lbs. I have been strength training for over eight years, and knowing my 1RM changed how I program every workout. My current estimated maxes are a 315-lb bench press, a 425-lb squat, and a 495-lb deadlift, all calculated from submaximal sets rather than risky true max attempts. Pairing 1RM-based programming with proper protein intake(/blog/protein-calculator-guide) is what finally pushed my bench past the 300-lb plateau after two years of stalling. Use our One Rep Max Calculator(/health/calories-burned-calculator) to estimate your max from any weight and rep combination. !One rep...