Pull-Up 1RM Calculator – Know Your True Pulling Strength
Pull-ups are a classic test of upper body strength. If you’re serious about training, adding weight to your pull-ups and tracking your one rep max (1RM) is a smart move. It lets you measure real progress, not just rep counts. Whether you’re chasing your first weighted pull-up or working toward a muscle-up, your 1RM gives you the data to train smarter.
Why Use a Pull-Up 1RM Calculator?
A lot of lifters think of 1RMs only for barbell lifts like squats or bench. But pull-ups—especially weighted ones—deserve the same attention. Once you can do more than 10 clean reps with bodyweight, it’s time to start adding resistance. Knowing your one rep max helps you:
- Plan percentage-based training
- Track strength over time
- Break through plateaus
- Progress toward advanced skills like muscle-ups or front levers
And with our calculator, you don’t have to max out to find your max. Just enter your bodyweight, added weight (if any), and the number of reps. The calculator does the rest.
How It Works – Input and Output
You’ll need just three things:
- Your bodyweight (in kg or lbs)
- The extra weight added using a dip belt or vest
- The number of clean, full-range reps you completed
Select your preferred formula from a list of the most reliable 1RM equations. The calculator returns your estimated 1RM in both kg and lbs.
Formulas Used in Our 1RM Calculator
Here are the key formulas available in the tool and how each one calculates your estimated one-rep max:
| Formula | Equation | Best For |
|---|---|---|
| Epley | 1RM = Weight × (1 + Reps ÷ 30) | General training (1–10 reps) |
| Brzycki | 1RM = Weight ÷ (1.0278 − 0.0278 × Reps) | Moderate reps (3–10) |
| Lombardi | 1RM = Weight × Reps ^ 0.10 | Low reps, heavy loads |
| O’Conner | 1RM = Weight × (1 + 0.025 × Reps) | All-purpose estimation |
| Wathan | 1RM = (Weight × 100) ÷ (48.8 + 53.8 × e^(−0.075 × Reps)) | Trained athletes |
| Mayhew | 1RM = 100 × Weight ÷ (52.2 + 41.9 × e^(−0.055 × Reps)) | Based on bench press data |
| Lander | 1RM = (Weight × 100) ÷ (101.3 − 2.67123 × Reps) | 4–6 reps range |
These formulas provide slightly different results depending on your rep count and load. Choosing the right one helps you train more accurately.
Example: 1RM Pull-Up Calculation (Different Formulas)
Let’s say you weigh 75kg, added 15kg, and did 5 reps. That’s a total load of 90kg. Here’s how different formulas estimate your 1RM:
| Formula | Total Load | Reps | Estimated 1RM |
|---|---|---|---|
| Epley | 90kg | 5 | 105.0kg |
| Brzycki | 90kg | 5 | 103.6kg |
| Lombardi | 90kg | 5 | 101.2kg |
| O’Conner | 90kg | 5 | 104.6kg |
| Wathan | 90kg | 5 | 102.9kg |
| Mayhew | 90kg | 5 | 103.3kg |
| Lander | 90kg | 5 | 103.9kg |
You’ll notice slight differences. That’s normal. The goal is to pick the formula that matches your rep range and training history.
Pull-Up Training Zones by % of 1RM
Once you know your 1RM, you can start programming your workouts with more intent. Here’s a breakdown:
| Goal | % of 1RM | Reps | Example (1RM = 100kg) |
|---|---|---|---|
| Strength | 85–95% | 3–6 reps | 85–95kg |
| Hypertrophy | 70–85% | 6–12 reps | 70–85kg |
| Endurance | 60–70% | 12–20 reps | 60–70kg |
If you’re following a 5×5 program or bodyweight strength plan, these zones help you load correctly and stay focused.
Pull-Ups vs. Chin-Ups – Does It Matter?
Yes. Chin-ups (palms facing you) involve more bicep engagement, while pull-ups (palms away) hit more of the lats and upper back. But you can use the same calculator for both. Just be consistent with how you track them.
Progression Tips
- Start with bodyweight until you can do 8–10 reps cleanly
- Add 2.5–5kg using a dip belt or vest
- Track your 1RM every 4–6 weeks
- Rotate between strength (low reps, high weight) and volume (moderate reps)
If you’re stuck at a plateau, even a 2.5kg increase in 1RM is progress.
Who Should Use a Pull-Up 1RM Calculator?
This isn’t just for elite athletes. The tool works great for:
- Calisthenics athletes doing weighted pull-ups
- Powerlifters using bodyweight assistance lifts
- CrossFitters improving muscle-up capacity
- Anyone serious about upper-body strength
If you care about strength, pull-ups deserve tracking just like bench or deadlift.
Real Reviews From Pull-Up Focused Lifters
🔥 ★★★★★ “I was just guessing my working weight before. Now I know exactly where I stand and how to progress. Huge win for training smarter.” — Leo B., Calisthenics Enthusiast
🏋️♂️ ★★★★★ “I hit a 40kg weighted pull-up recently, and this tool helped me track that progress better than any app. It’s part of my routine now.” — Marco R., Hybrid Trainer
💪 ★★★★☆ “As a coach, I use this for all my clients once they’re past beginner phase. Super useful for adjusting plans week to week.” — Shelby D., Strength Coach
✅ ★★★★★ “I alternate pull-ups and dips on upper days. Having 1RM data on both has changed how I train and how fast I’ve gained strength.” — Amir K., Gym Owner
FAQs – Answering Common Pull-Up 1RM Questions
Q: Can I calculate a 1RM from 3 reps?
Yes. Just choose a formula like Lombardi or Epley that’s designed for low reps.
Q: Do I enter bodyweight or just added weight?
Enter both. The calculator uses total load (bodyweight + added resistance).
Q: What if I train with a weighted vest instead of a belt?
No problem. Just include the vest weight in your input.
Q: Do I need to test 1RM often?
No. Every 4–6 weeks is enough. Focus on clean reps and slow progression.
Q: What’s a good pull-up 1RM?
Anything above your bodyweight is great. 1.5x bodyweight is elite.
Final Word – Make Your Pull-Ups Count
Pull-ups are more than a bodyweight test—they’re a serious strength builder. When you train them like you would a compound lift, you’ll see better gains, better control, and a stronger upper body overall. Our Pull-Up 1RM Calculator takes the guesswork out so you can focus on what matters: progression.
Start calculating today and train with purpose.