Our calculator includes selectable exercise types—Deadlift, Squat, Overhead Press, Bench Press, Barbell Row, Pull-Up, Dip—and supports multiple 1RM formulas including Epley, Brzycki, Lombardi, O’Conner, and more. You choose the lift, input your weight and reps, pick your formula, and get a tailored 1RM result based on your training preference. This is not just a generic strength calculator. It’s built to suit lifters who care about precision.

What Is a One Rep Max and Why Does It Matter?

Your one rep max (1RM) is the maximum weight you can lift for a single repetition with correct form. It’s used by coaches and athletes alike to set percentage-based training targets and to monitor long-term strength development. Knowing your 1RM helps take the guesswork out of training, especially when planning progressive overload, hypertrophy blocks, or recovery sessions.

A well-estimated 1RM allows beginners to lift safely, intermediate lifters to avoid plateaus, and advanced lifters to time their peak strength phases effectively. It also provides reference for training programs like 5×5, Wendler 5/3/1, or hypertrophy splits that require specific percentages of your 1RM.

Exercises You Can Calculate With Our Tool

You can calculate your one rep max for the following exercises directly on the homepage:

Deadlift 1RM Calculator – Ideal for tracking lower body posterior chain strength
Squat 1RM Calculator – Estimate your back or front squat max using multiple rep ranges
Overhead Press 1RM Calculator – Test shoulder strength and progress
Bench Press 1RM Calculator – Measure pressing power from your chest and triceps
Barbell Row 1RM Calculator – Gauge pulling strength for the upper back
Pull-Up 1RM Calculator – Especially useful for weighted pull-up progressions
Dip 1RM Calculator – Estimate pushing strength using added weight

Whether you’re doing barbell, dumbbell, or bodyweight movements with resistance, the tool adapts to your routine.

Choose From the Most Reliable 1RM Formulas

Our tool lets you choose between the most widely accepted one rep max formulas, so you can compare estimates or stick with the one that matches your training philosophy:

Formula	Best Use Case
Epley	Broad rep ranges (1–10 reps)
Brzycki	Low to moderate reps (up to 10 reps)
Lombardi	Ideal for heavy lifters with low reps
O’Conner	Accurate for moderate weight sessions
Wathan	Used in athletic strength programs
Mayhew	Based on collegiate lifting data

Each formula has slight variations. Our tool runs them simultaneously when needed, so you can compare results.

Sample Input Table for Squat Calculation

Weight Lifted	Reps	Formula	Estimated 1RM
140kg	5	Epley	162.7kg
140kg	5	Brzycki	161.8kg
140kg	5	Lombardi	158.9kg

Use this breakdown to understand which formula aligns best with your performance history.

Why This Tool Works for Bodyweight Movements Like Pull-Ups and Dips

When training calisthenics or bodyweight strength, estimating one rep max isn’t always straightforward. Our calculator solves that. Just select pull-up or dip, then enter the added resistance (e.g., with a dip belt or vest). Combine the result with your bodyweight to get the total estimated 1RM.

For example:

Added Weight	Bodyweight	Reps	Total Load	Est. 1RM (Epley)
15kg	70kg	5	85kg	101.2kg

This approach gives accurate insight for weighted calisthenics progress.

Why We Included So Many Formulas

Different rep ranges respond better to different equations. A heavy triple may be best interpreted by Lombardi, while an 8-rep set aligns better with Brzycki or O’Conner. By offering the ability to choose and compare, we help you understand your training response better and make more informed adjustments.

Planning Hypertrophy and Strength With 1RM Estimates

A big reason to know your one rep max is to plan your training loads with more control. Here’s how the estimates align with training goals:

Goal	% of 1RM	Rep Range
Power	90–100%	1–3 reps
Strength	80–90%	3–6 reps
Hypertrophy	70–85%	6–12 reps
Endurance	60–70%	12–20 reps

Training within these percentages keeps your sessions focused on the right outcomes.

Support for 5×5, 5/3/1, and Progressive Programs

If you’re using popular training systems like StrongLifts 5×5 or Wendler 5/3/1, you’ll often see prescribed percentages based on your 1RM. Our calculator helps translate your max into the working weights needed to follow these routines precisely.

Program	Week	% of 1RM	Example 1RM: 100kg
5×5	All	85%	85kg
5/3/1	W1	75–85%	75–85kg
5/3/1	W2	80–90%	80–90kg

This kind of programming leads to consistent gains without burnout.

Real Reviews From Lifters Who Use This Calculator

🏋️‍♂️ ★★★★★ 5/5 – Exactly What I Needed
“I really like that I can select different lifts. It makes it easier to log progress across all my major movements. It’s fast, accurate, and way better than the other ones I’ve tried.”
— Jordan T., Powerlifter

💪 ★★★★☆ 4.5/5 – Great for Trainers
“I’m a personal trainer and use this every week with clients. Being able to switch between formulas helps me tailor sessions based on their experience levels. It saves time and builds trust.”
— Lisa F., Strength Coach

🔥 ★★★★★ 5/5 – Finally! Pull-Ups and Dips Included
“Most tools ignore calisthenics, but this one delivers. I use it to track weighted dips and pull-ups regularly and it’s been a game-changer for my progression.”
— Samir K., Bodyweight Athlete

✅ ★★★★☆ 4.7/5 – Clean and Reliable
“No fluff, just solid calculations. The interface is super clean, and I appreciate how it lets you compare multiple formulas. Definitely bookmarked.”
— Diana R., Intermediate Lifter

📈 ★★★★★ 5/5 – Perfect for Strength Programs
“I follow a 5/3/1 plan and this tool helps me nail my percentages every week. It’s like having a coach in your pocket without the cost.”
— Ankit V., Garage Gym Owner

Frequently Asked Questions

Can I trust the one rep max result if I only did 5 reps?
Yes. The formulas are designed to estimate from submaximal reps. Just make sure you used good form and didn’t overshoot fatigue.

Which formula should I use for heavy singles or triples?
Lombardi or Epley are more accurate with low-rep, heavy-weight lifts.

How is a pull-up or dip max calculated?
Enter the extra weight only, then add your bodyweight manually to find total load moved.

Do I need to select different formulas for different lifts?
Not necessarily, but comparing Brzycki vs. Epley can help you understand your own trends across rep ranges.

Does it work for both kg and lbs?
Yes. You can toggle between units anytime.

Final Word: Why Use OneRepMaxCalculator.online

We built this calculator to go beyond the basics. With support for multiple lifts, selectable 1RM formulas, and data outputs tailored to strength and hypertrophy, OneRepMaxCalculator.online is more than a basic conversion tool—it’s a serious training companion. Whether you’re just getting started or have years under the bar, knowing your numbers can help you train harder and recover smarter.

Use the calculator now to find your true strength across deadlifts, squats, overhead press, and more. Lift with precision, not guesswork.