Free Tool

One-Rep Max Calculator

Your one-rep max (1RM) is the heaviest weight you can lift for a single, complete rep — squat, bench, deadlift, or otherwise. Knowing your 1RM helps you train at the right intensity and track real strength progress over time, without guessing at the weight on the bar. Enter your details below to get an estimate.

Weight Lifted (kg)

Reps Completed

How This Is Calculated

Testing your true 1RM directly can be risky, especially without a spotter or coach. Instead, most trainers estimate it from a lighter, higher-rep set using this formula:

1RM = (Weight Lifted × Reps Performed ÷ 30.48) + Weight Lifted

1Choose a weight you can lift for a known number of reps (ideally under 10, for accuracy).
2Perform the lift, tracking the max clean reps you complete with good form.
3Plug those numbers into the formula above.

Example

If you squat 100kg for 8 reps:

1RM = (100 × 8 ÷ 30.48) + 100 ≈ 126.3kg

This is an estimate — your actual 1RM may vary. Always prioritize safe technique, and consult a trainer before attempting a true max lift, especially if you're new to strength training.

Where Do You Stand? General Strength Benchmarks

These are general ranges for an average adult male in decent training condition — not elite-level benchmarks. Actual numbers vary by age, gender, bodyweight, and training history.

Level	Deadlift (kg)	Bench Press (kg)	Squat (kg)
Beginner	60-100	40-70	50-85
Intermediate	100-140	70-100	85-125
Advanced	140-180	100-130	125-170
Elite	180+	130+	170+

Always work with a fitness professional to set goals that are realistic and safe for you.

Tips to Build Toward a Higher 1RM

A few fundamentals that support real strength gains over time:

Prioritize proper form before chasing heavier weight — poor technique under load is how injuries happen
Train in the 85-100% intensity range, 1-5 reps, when specifically working toward a higher max
Vary your set structure occasionally (e.g. pyramid sets) to keep progress moving
Don't neglect supporting muscle groups — a stronger bench, for example, depends on shoulders and triceps too, not just chest

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How This Is Calculated

Testing your true 1RM directly can be risky, especially without a spotter or coach. Instead, most trainers estimate it from a lighter, higher-rep set using this formula:

1RM = (Weight Lifted × Reps Performed ÷ 30.48) + Weight Lifted

1Choose a weight you can lift for a known number of reps (ideally under 10, for accuracy).

2Perform the lift, tracking the max clean reps you complete with good form.

3Plug those numbers into the formula above.

Example

If you squat 100kg for 8 reps:

1RM = (100 × 8 ÷ 30.48) + 100 ≈ 126.3kg

This is an estimate — your actual 1RM may vary. Always prioritize safe technique, and consult a trainer before attempting a true max lift, especially if you're new to strength training.

Where Do You Stand? General Strength Benchmarks

These are general ranges for an average adult male in decent training condition — not elite-level benchmarks. Actual numbers vary by age, gender, bodyweight, and training history.

Level	Deadlift (kg)	Bench Press (kg)	Squat (kg)
Beginner	60-100	40-70	50-85
Intermediate	100-140	70-100	85-125
Advanced	140-180	100-130	125-170
Elite	180+	130+	170+

Always work with a fitness professional to set goals that are realistic and safe for you.

Tips to Build Toward a Higher 1RM

A few fundamentals that support real strength gains over time:

Prioritize proper form before chasing heavier weight — poor technique under load is how injuries happen

Train in the 85-100% intensity range, 1-5 reps, when specifically working toward a higher max

Vary your set structure occasionally (e.g. pyramid sets) to keep progress moving

Don't neglect supporting muscle groups — a stronger bench, for example, depends on shoulders and triceps too, not just chest