1-RM vs MaxLift - 1RM Calculator Usage & Stats

Whether you're a competitive lifter or just want to improve your strength and fitness, your one-rep max (1RM) is an essential tool. Calculate your max safely and easily, and then track it over time, on any lift with our easy-to-use calculator! In the simplest terms, your 1RM is the amount of weight you can lift for one rep on any given lift. In general, it’s good to know your max for key lifts like the squat, bench press, and deadlift, but your 1RM is critical even if you never plan to train that heavy. Many lifting programs are designed with a percent of your rep max in mind, and may call for something like using 65% of your 1RM for a given exercise. When you see that, you have to either test for your 1RM or estimate it. Testing your 1RM can be pretty intense, and it requires a high degree of caution to avoid injury. Fortunately, you can estimate your 1RM without testing it! Exercise scientists have devised a formula that's fairly accurate for most people, which is what powers this calculator. Our calculator makes it easy to calculate and track your 1RM and multiple percentages of it for every lift in the book! Features: · Calculate your 1RM and percentages · Choose from a variety of lifts (deadlift, bench press, squat, etc.), or add your own · Track and chart your 1RM history for each type of lift · Add notes each time you calculate your 1RM · Improve your weight training with articles by Bodybuilding.com experts · Choose imperial or metric system · Incredibly easy to use!

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MaxLift - 1RM Calculator

Your 1RM is the absolute maximum amount that you can lift for one rep of any given exercise. A true 1RM will leave you with nothing in the tank. You’ll have the internal feeling of, “I couldn’t add more weight to the bar if I tried.” Technically, you can find your 1RM for any movement, not just compound exercises and big competition lifts. However, while you could find your 1RM for, say, barbell curls, it’s worth noting that not all 1RMs will carry the same weight when it comes to directing strategic programming. Plus, maxing out with smaller, more vulnerable muscle groups may increase injury risk while eating into recovery. That may prevent you from getting stronger overall with bigger compound lifts. In that way, some exercises are simply not worth maxing out due to the risk:reward ratio that comes along with them. When considering which lifts to determine your max for, think about your competition lifts. For weightlifters, that will be the snatch and the clean & jerk. For powerlifters (and sometimes strongmen and CrossFitters), it’s going to be the squat, bench press, and deadlift. Strongman and strongwoman athletes might also need to know their log press max, which you can also generalize into learning your overhead press 1RM. HOW DO I TEST MY ONE-REP MAX? Trainers and coaches often set up programs with percentages based on your one-rep max (1RM) because they don't know your actual strength level, but they know what percentages they want you to be using relative to your 1RM. Here are some important caveats to remember when using them: The lower the number of reps you enter in, the more accurate your 1RM will be. In other words, a three-rep max (3RM) will give you a better estimate than a 12RM. Stop your set once your form is at risk of breaking down, or your range of motion is decreasing. No 1RM is worth getting injured and having to stop training. Remember that each exercise has its own 1RM. Don't use your back squat 1RM to compute your front squat. Strength is specific!