Training
One Rep Max Calculator
Enter any working set and get your estimated 1RM plus a full percentage breakdown for programming your training.
Calculator
Estimate Your One Rep Max
Enter your working set
Most accurate for 1-10 reps.
How 1RM percentages guide training
- 💪85-95%: Strength zone. Low reps, high neural demand. Builds max force output.
- 🔁75-85%: Hypertrophy zone. Moderate weight, moderate reps. Best for muscle growth.
- 🏃60-75%: Volume zone. Technique work, deloads, conditioning. Keeps training frequency high.
Want to understand how to apply these numbers?
Progressive overload is the principle that turns these percentages into long-term strength gains.
