Which formula is the most accurate for calculating 1RM?

The Lombardi and Brzycki formulas are among the most accurate. The Lombardi formula is generally recommended for heavy loads (1-5 reps), while Brzycki is more suitable for medium loads (6-10 reps).

How to use the 1RM calculator?

Simply enter the weight lifted and the number of repetitions performed. The calculator will instantly give you your estimated 1RM as well as a percentage table to plan your workouts.

How to use the results to program your workouts?

The percentage table gives you the exact loads according to your goals: 85-95% for strength, 70-85% for hypertrophy, 60-70% for endurance. Each level indicates the theoretical number of repetitions possible.

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🎯 1RM Calculator

Enter the weight lifted and number of repetitions performed

Weight lifted

Cliquez pour modifier

The weight you lifted (without the bar)

Number of repetitions

Bougez le curseur

1 rep20 reps

Number of repetitions performed with this weight

Your estimated 1RM

125.9

Average of 7 scientific formulas

Recommended Load Table

Based on your 1RM of 125.9 kg

Pourcentage	Charge	Répétitions
100%Force max	125.9 kg	1 rép
95%Force max	119.6 kg	2 réps
90%Force	113.3 kg	4 réps
85%Force	107.0 kg	6 réps
80%Hypertrophie	100.7 kg	8 réps
75%Hypertrophie	94.4 kg	10 réps
70%Hypertrophie	88.1 kg	12 réps
65%Endurance	81.8 kg	16 réps
60%Endurance	75.5 kg	20 réps
55%Endurance	69.2 kg	24 réps
50%Endurance	62.9 kg	30 réps
40%Endurance	50.4 kg	40 réps
35%Endurance	44.1 kg	50 réps
30%Endurance	37.8 kg	60 réps
25%Endurance	31.5 kg	70 réps
20%Endurance	25.2 kg	80 réps
15%Endurance	18.9 kg	90 réps
10%Endurance	12.6 kg	100 réps

Force (85-100%) : 1-5 reps, repos 3-5 min

Hypertrophie (70-85%) : 6-12 reps, repos 1-3 min

Endurance (60-70%) : 12+ reps, repos moins de 1 min

🏆 Why choose our 1RM calculator?

Updated in with the latest scientific research

Comparison of features between different 1RM calculators
Feature	Fit'Distance	Dravelnutrition	Calculator B
Percentage table	✅ 18 detailed levels	❌ Not available	❌ Not available
Ads	✅ Zero ads	✅ Zero ads	❌ Ad banners
Mobile interface	✅ Optimized iOS/Android	✅ Optimized iOS/Android	❌ Not responsive
English support	✅ 7/7 live	⚠️ Email only	⚠️ Email only

📚 Understanding 1RM and Its Use

Scientific formulas explained

Brzycki Formula

1RM = Weight ÷ (1.0278 - 0.0278 × Reps)

🎯 The most used formula by coaches. Particularly accurate for 3 to 10 repetitions. Created in 1993, it is simple and reliable.

Epley Formula

1RM = Weight × (1 + 0.0333 × Reps)

🎯 One of the first formulas (1985), it remains very popular. Works well across all rep ranges and is simple to calculate mentally.

Lander Formula

1RM = (100 × Weight) ÷ (101.3 - 2.67123 × Reps)

🎯 Excellent for long sets (> 8 reps). Developed for athletes, it better accounts for fatigue on long sets.

How to use your 1RM?

Training programming

Use your 1RM as a reference to calculate training loads. For example: 75% of 1RM for hypertrophy, 90% for strength.

Progress tracking

Test your 1RM regularly (every 2-3 months) to measure your progress and adjust your training program.

Periodization

Plan your training cycles by varying intensity (% of 1RM) to optimize strength gains and prevent stagnation.

Comparison and standards

Compare your 1RM to standards for your category (bodyweight, age, gender) to assess your relative level.

❓ Frequently Asked Questions About 1RM

What is 1RM in bodybuilding?

1RM (One Rep Max) is the maximum load you can lift for a single repetition on a given exercise with correct technique. It's the reference for measuring your maximum strength and programming your workouts.

Should I test my actual 1RM or use a calculator?

For most practitioners, using a calculator is safer and sufficient. Testing your actual 1RM is risky, very tiring and requires perfect technique. Reserve actual tests for competitions or under the supervision of an experienced coach.

Which 1RM calculation formula is the most accurate?

There is no universally superior formula. Brzycki is excellent for 3-10 reps, Epley is versatile, Lander better for long sets. Our calculator averages 7 formulas to maximize accuracy.

How often should I recalculate my 1RM?

Recalculate your 1RM every 4-6 weeks during a progression phase, or every 2-3 months in maintenance. This allows you to adjust your training loads and track your progress.

How do I use my 1RM to program my workouts?

Use percentages of 1RM according to your goal: 85-100% for maximum strength (1-5 reps), 70-85% for hypertrophy (6-12 reps), 60-70% for strength endurance (12-20 reps). Our load table guides you automatically.

🚀 Ready to Optimize Your Training Programs?

Unlimited and free 1RM calculations

Personalized load tables

Comparison of 7 scientific formulas

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💡 Pro tip: Save your results to track your progress over the long term!