Strength Lab

One Rep Max (1RM) Calculator & Strength Program Builder

Free NSCA-based 1RM calculator with percentage-based program generator, training max manager, and workout logger.

1RM CalculatorNSCA lift-specific coefficients for Squat, Bench, and Deadlift. Plus Epley, Brzycki, and Lombardi formulas.
3 Lift Total & Strength StandardsCalculate your powerlifting total, determine strength level, and share results.
Wilks & DOTS CalculatorCompare strength across different bodyweights using Wilks and DOTS formulas.
Bench Press 1RM CalculatorSpecialized bench press calculator with NSCA bench-specific fatigue coefficients.
Squat 1RM CalculatorSquat-specific 1RM estimator with NSCA squat fatigue curve coefficients.
Deadlift 1RM CalculatorDeadlift-specific calculator using NSCA deadlift fatigue coefficients.
Training Max CalculatorManage your Big 3 training maxes and calculate percentage-based working weights.
Barbell Plate CalculatorQuickly see which plates to load on each side of the barbell for any target weight.
Fitness CalculatorsCalorie calculator, running pace, heart rate zones, and more.
Training GuidesStep-by-step technique guides for bench, squat, deadlift, OHP, and rows.
Equipment GuideRecommended barbells, plates, racks, and accessories for home and gym.
Training Programs5x5, 5/3/1, Linear, Wave, and DUP programs with auto-generated workouts.
Workout LoggerTrack sets, rest timer, PR detection, and session history with JSON export/import.

One Rep Max (1RM)-Based Training Guide

Goal% of 1RMRepsSetsRest
Max Strength90-100%1-34-63-5 min
Strength80-90%3-63-52-4 min
Hypertrophy65-80%6-123-51-2 min
Endurance50-65%12-20+2-330-90 sec

Frequently Asked Questions

What is One Rep Max (1RM)?

Your One Rep Max (1RM) is the heaviest weight you can lift for a single repetition with proper form. It serves as the foundation for percentage-based training programs.

  • Sets training intensity as a percentage of your max
  • Tracks strength progress over time
  • Helps periodize training programs
  • Allows comparison across lifters and bodyweights

How We Calculate

Estimated One Rep Max (1RM) = Weight x Conversion Coefficient. We use NSCA lift-specific coefficients by default, which account for different fatigue curves across squat, bench, and deadlift. Epley, Brzycki, and Lombardi are also available as general-purpose alternatives.

Disclaimer: All results are estimates for reference only. Actual One Rep Max (1RM) varies with technique, fatigue, nutrition, and recovery. Beginners should avoid maximal singles and use sub-maximal sets to estimate. Always use proper form and a spotter for heavy lifts. Consult a qualified coach for individualized programming.