Find your max lift on any strength exercise without testing a 1-rep max. Use a submaximal load, perform reps to technical failure, and we'll calculate it for you.
Based on your estimated 1RM, see how much to use for different goals.
| Goal | % of 1RM | Suggested load | Reps |
|---|---|---|---|
| Max strength | 90 – 100% | – | 1 – 3 reps |
| Strength | 80 – 90% | – | 3–6 reps |
| Hypertrophy | 65 – 80% | – | 6 – 12 reps |
| Muscular endurance | 50 – 65% | – | 15+ reps |
How many reps fit at each percentage of your 1RM, based on the NSCA chart (Baechle and Earle), with the load calculated from your result.
| % of 1RM | Weight | Possible reps |
|---|---|---|
| 100% | – | 1 |
| 95% | – | 2 |
| 93% | – | 3 |
| 90% | – | 4 |
| 87% | – | 5 |
| 85% | – | 6 |
| 83% | – | 7 |
| 80% | – | 8 |
| 77% | – | 9 |
| 75% | – | 10 |
| 70% | – | 11 |
| 67% | – | 12 |
| 65% | – | 15 |
We estimate your 1RM using two of the most widely used formulas in strength training science.
1RM = weight × (1 + reps ÷ 30)
More accurate for 7-10 reps. Used by strength coaches since 1985.
1RM = weight ÷ (1.0278 − 0.0278 × reps)
More accurate for 2-6 reps. Published in 1993.
The estimate is only reliable if you trained to technical failure (couldn't do one more rep with good form). Without getting close to that, the estimate will be off.
Bench press, squat, deadlift, shoulder press, row — any strength training exercise with progressive overload.
Trainer Connect has a native 1RM calculator, shows your load progression in charts, and automatically flags PRs (personal records).
Start for freeEstimate based on a mathematical formula. Your actual 1RM may vary depending on technique, leverage, fatigue, and training. Use it as a guide, not an absolute number.