Enter any lift. Get your true 1RM using 5 validated formulas — plus a full training percentage breakdown.
Your Lift
×
5reps
15101520
Estimated 1RM
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Enter your weight and reps above to calculate your 1RM.
Training Percentages
Your training table will appear once you enter a lift above.
Training Zones
⚡
Maximal Strength
90–100% · 1–3 reps
Pure neural drive and maximal motor unit recruitment. Builds peak force production.
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Strength
80–90% · 3–5 reps
Strength with some hypertrophy stimulus. Ideal for powerlifting and strength blocks.
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Hypertrophy
60–80% · 6–15 reps
Optimal tension-time for muscle growth. The bread-and-butter range for bodybuilding.
🟢
Endurance
50–60% · 15–20+ reps
Muscular endurance, aerobic capacity, and fatigue resistance. Ideal for conditioning.
1RM estimates are based on validated exercise science formulas. Results may vary based on fatigue,
exercise selection, and individual biomechanics. Always train within your capabilities and consult a coach
for programming advice. | workoutable.com