Calculate Your One Repetition Maximum (1RM) in Bodybuilding

One repetition maximum (1RM) is a key metric in bodybuilding. It corresponds to the maximum weight you can lift once for a given exercise. Whether you're a powerlifter, weightlifter, or bodybuilder, knowing your 1RM allows you to adjust your weights and optimize your workouts.

With our 1RM calculator, you can easily find out your maximum load based on the weight you lift and the number of repetitions performed.

Why Calculate Your 1RM?

Knowing your 1RM has several advantages:

Optimize your training program by adjusting the loads according to your objectives (strength, hypertrophy, endurance).
Track your progress and measure the evolution of your muscular strength.
Avoid injuries by selecting a load appropriate for your level.
Customize your training by using specific percentages of your 1RM to work on strength, volume or muscular endurance.

Example: If your 1RM squat is 120 kg, you can plan your sessions with:
• 85-100% of 1RM for pure strength work.
• 70-85% of 1RM for hypertrophy (muscle gain).
• 50-70% of 1RM for muscular endurance work.

Comment Calculator Your 1RM?

Classic Method: The Direct Test

The most accurate method is to directly test your 1RM in the gym. To do this:
Warm up with light loads.
Gradually increase the load by performing 3 to 5 repetitions per set.
Test with a load close to your estimated 1RM.
If you can lift the weight just once, you have found your 1RM.

Caution: This test places a lot of strain on the nervous and muscular systems. It is best to be accompanied by a coach or training partner to avoid injury. Never lift a weight that seems too heavy for you, and always take precautions and work gradually.

Indirect Method: Use Our 1RM Calculator

If you don't want to risk it with a direct test, our 1RM calculator allows you to estimate your maximum repetition based on the load and the number of repetitions performed.

How does it work? (H3)

Enter the weight lifted (in kg or lbs).
Indicate the number of repetitions performed with this weight.
The tool instantly calculates your 1RM gain using reference formulas (Epley, Brzycki, Lombardi, etc.).

Example :
• You lift 80 kg on the bench press for 6 repetitions.
• Your 1RM will be approximately 95 kg.
• You can use this figure to adjust your training loads.

Interpreting Results: What Target According to Your 1RM?

Once you've calculated your 1RM, you can plan your workouts based on your goal. Here's a guide to the weights to use based on your 1RM:

Target % of 1RM Number of repetitions Example (1RM = 100 kg)
Maximum strength 85-100% 1 to 5 reps 85-100 kg
Hypertrophy (muscle gain) 70-85% 6 to 12 reps 70-85 kg
Muscular endurance 50-70% 12+ reps 50-70 kg

Practical use:
• If you are aiming for more strength, work between 85 and 100% of your 1RM with low repetitions and long recovery times.
• For muscle gain, favor loads between 70 and 85% of 1RM with a higher volume of repetitions.
• For muscular endurance work, stay between 50 and 70% of 1RM with long repetitions.

How to Progress on Your 1RM?

To increase your maximum strength, follow these recommendations:

1. Prioritize Technical Execution

Proper placement and execution help prevent injury and maximize strength.
Work with loads adapted to your level before gradually increasing.

2. Integrate Pure Strength Work

Schedule sessions dedicated to maximum strength (1-5 repetitions at 85-100% of 1RM).
Incorporate multi-joint exercises (squats, bench presses, deadlifts) to work multiple muscle groups.

3. Adopt a Linear or Wave Progression

Linear progression: Gradually increase the loads each week.
Wave progression: Alternate heavy and light loads to avoid stagnation.

Example program:
• Week 1: 5 x 5 at 80% of 1RM.
• Week 2: 4 x 4 at 85% of 1RM.
• Week 3: 3 x 3 at 90% of 1RM.
• Week 4: 1 x 1 at 95-100% of 1RM (1RM test).

Conclusion: Adapt Your Training According to Your 1RM

With our 1RM calculator, you can easily estimate your one-rep max and adjust your training accordingly.

Try our tool now and optimize your bodybuilding performance!