1RM-Rechner
Estimate your one-rep maximum for any lift using the Epley formula. Enter a weight you can lift for multiple reps, and we will project your 1RM and recommended working weights.
Wie die Epley-Formel funktioniert
The Epley formula estimates your one-rep max as: 1RM = weight x (1 + reps / 30). This is one of the most commonly used formulas in strength training and provides a reliable estimate for most lifters up to about 10 reps. Beyond 10 reps, the estimate becomes less accurate as muscular endurance plays a larger role than raw strength.
Tipps für genaue Ergebnisse
- Use a weight you can perform with good form for all reps
- Test with a rep range of 3-10 for the most accurate estimate
- Warm up properly before testing
- Use the same formula consistently to track progress over time
Verwandte Tools: Track your strength progress over time with our Measurement Log and see visual changes with Progress Photos.
Frequently Asked Questions
What is one rep max (1RM)?
Your one rep max is the maximum weight you can lift for one complete repetition with proper form. It is the gold standard for maximal strength measurement.
How is 1RM calculated without testing it?
Our calculator uses the Epley formula: weight x (1 + 0.0333 x reps). This is accurate within about 5% for reps between 2-10.
How often should I test my 1RM?
Most lifters test 1RM every 8-12 weeks. Beginners should focus on technique for 3-6 months before attempting a true 1RM test.
Is 1RM testing safe?
Use a spotter, warm up thoroughly, and consider using estimated 1RM from submaximal sets (3-5 reps) instead of testing true max.