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A Simple and Accurate One-Rep Max Calculator (and How to Use it)

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If you want to know your one-rep maxes, how they measure up, and how to use them to help you make better progress, then you want to read this article.

 

You know you’re serious about weightlifting when you care about your one-rep maxes.

And especially when you care about your numbers on the “real” lifts like the squat, deadlift, bench press, and military press.

So…I’m glad to have you here. 🙂

And regardless of what you want to know your one-rep maxes, this article is going to help.

If you’re just curious, the calculator is all you need.

If you want to know how your numbers compare against strength standards, you can find that here too.

And if you want to know how to use your one-rep max numbers as a tool for monitoring and optimizing your progress, this article has you covered as well.

The One-Rep Max Calculator

one rep max calculator bodybuilding

I’m going to start this article with the one-rep max (1RM) calculator in case you just want to get to your numbers and so you can get back to it easily and quickly in the future.

Now, the only 100%-accurate way to know how much weight you can lift for a certain number of reps is to actually do it…but there are equations that can predict results with a fair amount of accuracy.

The three equations most commonly used are the Brzycki, Baechle, and dos Remedios equations.

As you’ll see, the results are very similar formula to formula.

I’ve included all three because some people like to get fancy and average the results from each, but personally I just stick with the Brzycki.

Weight Lifted: lbs.  kgs.

Number of Reps:

95% 1RM90% 1RM85% 1RM80% 1RM75% 1RM70% 1RM65% 1RM60% 1RM
Estimated Reps and Weight Based on One-Rep Max
Reps123456789101520
Brzycki
Baechle
dos Remedios

If you’d like to know a bit more about how your numbers stack up and how to use 1RM as a training tool, then keep reading!

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

How Do Your Numbers Measure Up?

powerlifting one rep max calculator

Once you know your 1RMs, you inevitably want to know how they rank.

Well, you can use the tables below to find out.

They come to us from Dr. Lon Kilgore and Mark Rippetoe and are based on a systematic review of decades of competitive weightlifting performance.

The numbers are one-rep maxes and keep in mind they don’t represent the highest levels of strength possible–they’re just performance benchmarks.

Untrained

This is what you would expect from someone who hasn’t trained on the exercises but who can do them correctly.

Novice

This is what you would expect from someone who has trained regularly on an exercise for up to several months.

Intermediate

This is what you would expect from someone who has trained regularly on an exercise for up to a couple of years.

Advanced

This is what you would expect from someone who has trained regularly on an exercise for up to multiple years.

Elite

This is what you would expect from someone who is an athlete competing in strength sports.

Pounds

Bench Press – Adult Men

Body WeightUntrainedNoviceIntermediateAdvancedElite
11485110130180220
12390115140195240
132100125155210260
148110140170235290
165120150185255320
181130165200275345
198135175215290360
220140185225305380
242145190230315395
275150195240325405
319155200245335415
320+160205250340425
Kilograms
Bench Press – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
5237.550.060.082.5100.0
5640.052.562.590.0110.0
6045.057.570.095.0117.5
6750.065.077.5107.5132.5
7555.070.085.0115.0145.0
8260.075.090.0125.0157.5
9062.580.097.5132.5162.5
10062.582.5102.5137.5172.5
11065.085.0105.0142.5180.0
12567.587.5107.5147.5185.0
14570.090.0112.5152.5190.0
145+72.592.5115.0155.0192.5
Pounds
Bench Press – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
9750657595115
105557080100125
114607585110135
123658090115140
132708595125150
1487590105135165
1658095115145185
18185110120160195
19890115130165205
199+95120140175220
Kilograms
Bench Press – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
4422.530.035.042.552.5
4825.032.537.545.057.5
5227.535.037.550.062.5
5630.037.540.052.565.0
6032.540.042.557.567.5
6735.040.047.562.575.0
7537.542.552.565.085.0
8237.550.055.072.590.0
9040.052.560.075.095.0
90+42.555.062.580.0100.0
Pounds
Deadlift – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
11495180205300385
123105195220320415
132115210240340440
148125235270380480
165135255295410520
181150275315440550
198155290335460565
220165305350480585
242170320365490595
275175325375500600
319180335380505610
320+185340390510615
Kilograms
Deadlift – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
5242.582.592.5135.0175.0
5647.587.5100.0145.0187.5
6050.095.0110.0155.0200.0
6757.5107.5122.5172.5217.5
7562.5115.0135.0185.0235.0
8267.5125.0142.5200.0250.0
9070.0132.5152.5207.5257.5
10075.0137.5160.0217.5265.0
11077.5145.0165.0222.5270.0
12580.0147.5170.0227.5272.5
14582.5152.5172.5230.0277.5
145+85.0155.0177.5232.5280.0
Pounds
Deadlift – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
9755105120175230
10560115130190240
11465120140200255
12370130150210265
13275135160220275
14880150175240295
16590160190260320
18195175205275330
198100185215285350
199+110195230300365
Kilograms
Deadlift – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
4425.047.550.080.0105.0
4827.552.560.085.0110.0
5230.055.062.590.0115.0
5632.560.067.595.0120.0
6035.062.572.5100.0125.0
6737.567.580.0110.0135.0
7540.072.585.0117.5145.0
8242.580.092.5125.0150.0
9045.087.597.5130.0160.0
90+50.090.0105.0137.5165.0
Pounds
Overhead Press – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
114557590110130
1236080100115140
1326585105125150
1487095120140170
16575100130155190
18180110140165220
19885115145175235
22090120155185255
24295125160190265
27595130165195275
319100135170200280
320+100140175205285
Kilograms
Overhead Press – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
5222.532.540.050.060.0
5625.035.045.052.565.0
6027.537.547.557.570.0
6730.042.555.062.577.5
7532.545.057.570.085.0
8235.050.062.575.0100.0
9037.552.565.077.5105.0
10040.055.070.082.5115.0
11042.557.572.585.0120.0
12542.560.075.087.5122.5
14545.060.075.090.0125.0
145+45.062.577.592.5130.0
Pounds
Overhead Press – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
973040506585
1053545557090
11435506075100
12340506080105
13240556585110
14845607095120
165506575105135
181507080110140
198557585115150
199+608095125160
Kilograms
Overhead Press – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
4415.017.522.530.040.0
4815.020.025.032.542.5
5217.522.527.535.045.0
5617.522.527.537.547.5
6017.525.030.040.050.0
6720.027.532.542.555.0
7522.530.035.047.562.5
8222.532.537.550.065.0
9025.035.040.052.567.5
90+27.537.542.557.572.5
Pounds
Squat – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
11480145175240320
12385155190260345
13290170205280370
148100190230315410
165110205250340445
181120220270370480
198125230285390505
220130245300410530
242135255310425550
275140260320435570
319145270325445580
320+150275330455595
Kilograms
Squat – Adult Men
Body WeightUntrainedNoviceIntermediateAdvancedElite
5235.065.080.0107.5145.0
5637.570.087.5117.5157.5
6040.077.592.5127.5167.5
6745.085.0105.0142.5185.0
7550.092.5112.5155.0202.5
8255.0100.0122.5167.5217.5
9057.5105.0130.0177.5230.0
10060.0110.0135.0185.0240.0
11062.5115.0140.0192.5250.0
12565.0117.5145.0197.5257.5
14567.5122.5147.5202.5262.5
145+70.0125.0150.0207.5270.0
Pounds
Squat – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
974585100130165
1055090105140175
11455100115150190
12355105120160200
13260110130170210
14865120140185230
16570130150200255
18175140165215270
19880150175230290
199+85160185240305
Kilograms
Squat – Adult Women
Body WeightUntrainedNoviceIntermediateAdvancedElite
4420.037.545.060.075.0
4822.540.047.565.080.0
5225.045.052.567.587.5
5625.047.555.072.590.0
6027.550.060.077.595.0
6730.055.062.585.0105.0
7532.557.567.590.0115.0
8235.062.575.097.5122.5
9037.567.580.0105.0132.5
90+40.072.585.0110.0137.5

Do Your Numbers Suck?

one rep max chart

When I first saw these strength standards, it was a bit of a rude awakening.

I had been training for about seven years and wasn’t anywhere the advanced/elite numbers.

 

 

 

 

 

 

 

 

I was weak…and I didn’t have much of a physique, either:

one rep max calculator wendler

To be fair, I don’t think I looked awful…but that’s not what you aspire to look like after seven years of hard work.

Well, I made quite a few changes in my approach to training and diet and here’s me a few years later:

one rep max calculator squat

The improvements aren’t just skin deep, either.

I was able to take all my lifts from novice or intermediate to advanced or elite levels and I’ve since been able to maintain this physique and strength year-round with relative ease (4 to 6 hours of exercise per week and flexible dieting).

If you want to know more about what made all the difference, check out this article.

Why You Should Track Your One-Rep Maxes

weight lifting percentage chart

Many people wanting to gain muscle gauge their progress by body weight alone.

If they’re gaining weight, they’re happy. If they’re not, they’re not.

This simplistic method of measuring results can work, but it also can trip you up.

For example, if you’re new to weightlifting are restricting your calories for fat loss, you’re going to gain muscle and lose fat at the same time.

This makes weight an unreliable guide on both fronts (fat loss and muscle growth) because it’s not going to change nearly as much as your physique.

And if you’re an experienced weightlifter that can no longer “recomp” effectively, putting too much emphasis on weight can cause other problems.

The most common one is excessive fat gain during bulking periods.

You see, when your primary goal is to just “gain weight,” “bulking” can easily become “bingeing,” which gives the immediate gratification of a bigger number on the scale…but also gets in the way of muscle building.

There are two main reasons for this.

As your body fat percentage rises…

Insulin is a hormone that shuttles nutrients into cells.

Insulin sensitivity refers to how “sensitive” your cells are to insulin’s signals.

As insulin sensitivity drops, the body’s ability to burn fat and build muscle decreases and the likelihood of weight gain increases.

These downsides don’t need much explanation.

Testosterone is the primary hormonal driver of muscle growth and promotes leanness whereas estrogen promotes fatness.

As you can see, gaining fat too quickly and letting your body fat levels go too high while bulking is just counter-productive.

It directly impairs muscle growth and supercharges fat gain, which is bad enough, but it also sets you up to fail in the long term as well.

The bigger picture is like this:

  1. The higher you allow your body fat levels to go, the longer you’re going to have to spend in a calorie deficit to undo the “damage.”
  2. Once your “newbie gains” are behind you, when you’re in a calorie deficit, you’re not going to build any muscle to speak of.

Thus, what happens when you get this wrong is you spend relatively short periods of time bulking at half-mast, wherein you don’t gain much muscle, followed by relatively long periods cutting, wherein you don’t gain any muscle and may even lose some.

This an extremely inefficient way to build a physique.

This is why I recommend that you plan and manage your bulking and cutting periods based on your body fat percentage, which you can read more about here.

Alright, then…what does all this have to do with your one-rep maxes?

Well first, there’s this:

If you want to gain muscle, you’re going to have to get stronger.

In fact, building strength on the core four lifts (overhead press, bench press, squat, and deadlift) should be your number-one priority.

These fundamental exercises are the most effective way to build the foundation of muscle that you need to go from “scrawny to brawny.”

And the easiest way to track your progress on them is to keep track of your one-rep maxes.

If your 1RMs for these lifts are going up over time, you’re doing a lot right and moving in the right direction.

Sure, you can still hit plateaus and have to take “special” actions to break them…and you and still need to know how to adjust your diet based on what’s happening on the scale and in the mirror…but in many ways you’ve got the “hardest” part of gaining weight down (training correctly).

Put it all together and keep everything on track and you’ll never get stuck in a rut like I did.

So…

And you’ll be well on your way to having the body you really want.

 

What’s your take on one-rep max calculation? Have anything else to share? Let me know in the comments below!

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