Free 1RM calculator
1RM Calculator
Estimate a client's one-rep max from any hard rep set, then turn it into a 90% training max, percentage loads, and practical rep-max targets for programming.
Free · No sign-up · kg & lbs · Epley, Brzycki, and Lombardi
Free 1RM calculator
Estimate max strength from a rep set.
Reps are capped at 12 because 1RM estimates get less reliable as sets become conditioning tests.
Percentage table
Use these loads for warm-ups, back-off sets, and percentage work.
Rep-max equivalents
Convert the estimated 1RM back into practical target sets.
Use the estimate in a ratio check
Once you have a 1RM estimate, compare it against squat, bench, deadlift, press, pull, and bodyweight targets.
Open the strength ratio calculatorCoach workflow
From one hard set to useful programming numbers
A one-rep max estimate is most useful when it becomes a decision: how heavy to train, what target to chase, and whether the lift fits the client's broader strength profile.
Estimate max strength
Use a recent top set to estimate 1RM without forcing a true max attempt every block.
Set training loads
Use the percentage table for warm-ups, back-off sets, and strength work.
Check ratios
Feed the estimate into the strength ratio calculator to spot lagging movement patterns.
Next step
Use the 1RM estimate in a strength ratio check
Once you have estimated squat, bench, deadlift, press, row, or pull-up strength, Trainnode can compare those 1RMs against balanced lift-to-lift and bodyweight targets.
Example coaching flow
- 1Estimate bench press 1RM from a 5RM or 8RM set.
- 2Use 90% training max for the next block.
- 3Compare bench, squat, deadlift, press, and row ratios.
- 4Program the lift pattern that is genuinely lagging.
1RM calculator FAQ
- How does the 1RM calculator work?
- Enter the weight lifted and reps completed. Trainnode estimates the one-rep max with the selected formula, then shows a 90% training max, percentage table, and rep-max equivalents.
- Which 1RM formula should I use?
- Epley is the default because it is a practical coaching estimate for normal strength sets. Brzycki and Lombardi are included when you want to compare more conservative or curve-based estimates.
- Why are reps capped at 12?
- Estimated 1RM calculations become less reliable as sets get longer. Above 12 reps, fatigue, conditioning, and pacing affect the estimate more than maximal strength.
- Can I use this for squat, bench press, and deadlift?
- Yes. The calculator works for any weighted lift, including squat, bench press, deadlift, overhead press, rows, and weighted bodyweight lifts.
Questions about strength ratios?
Want to see how Trainnode handles strength ratios for your clients?
I’m a coach too — happy to walk you through how ratio collections, anchor lifts, and automatic imbalance analysis work for a real roster. Book a quick call or message me directly.
Prefer to explore first? See the strength ratios feature.