One Rep Max Calculator


Calculating your one rep max

Pick a weight you believe will challenge you for 10 reps (or another rep range that you choose). Complete as many reps as possible with proper form. Enter the weight and amount of completed repetitions into the calculator to find your result.

How to use your one rep max to choose weights:

strength training for new workout routine

Choosing a weight for strength: 

  • rep range of 1-5
  • weight of 80-90% of 1RM
  • start with 80% and go from there

Choosing a weight for hypertrophy:

  •  rep range of 8-12
  • weight of 50-75% of 1RM

How to progress:

  • start with a rep range and weight based on strength or hypertrophy
  • once you can complete the maximum amount of reps in the range (for example, 12 if your range is 8-12), then add additional weight
  • continue increasing your weight as you progress through the rep ranges 

Progression is the only way to achieve continued results. If you do not use a challenging weight and increase it incrementally over time, you will not continue to gain muscle or strength.


Unsure what type of workout to choose? Read the Ultimate Guide To Choosing a New Workout Routine.

This post answers any and all questions about why and how to choose a new workout routine. It is chock full of workout ideas, tips, tricks and methods for reaching any goal and getting great results.

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