weightlifting

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. Knowing your 1RM changes how you program every workout. A lifter with several years of consistent training might land on estimated maxes like 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 often what pushes a bench press past a long-standing plateau — for example, breaking through a 300-lb sticking point after two years of stalling. Use our One Rep Max Calculator(/health/calories-burned-calculator) to estimate your...