1 rep max calculator squat

1 rep max calculator squat. 5% change in the amount of weight that can be lifted. However, these aren’t rigid figures. 25 lbs. Calculator Mode: RM to Reps for Specific Weight. Strength standard tables of one-rep max performance against bodyweight. In this case: 1RM = 150 x (1 + 0. Calculate Your Strength. Enter weight in pounds (lbs), and reps done at that weight. Listening to your body and prioritising proper form and safety during training is essential. The advanced one rep max weight lifting calculator exactly as you see it above is 100% free for you to use. 1 Calculator Mode: Reps to RM . Next, log the number of reps you want to perform on your next set and your desired RPE 10, in this case Here’s a step-by-step guide to using the calculator: Calculator Modes: Reps to RM. Accordingly, the typical man you meet on the street can squat 225 pounds for one rep, 200 pounds for five reps, 180 pounds One Rep Max calculation Example. This calculator uses a formula that is optimized for calculcating your 1RM deadlift weight. Get an instant estimate of your squat one-repetition maximum (1RM). 99 for a one time purchase. 7. 67123 × reps). netMax percentage bench calculator weightlifting barbell etiquette crossfit metcon Reps bodybuilding1 rep max conversion chart. What is 1RM? 1RM stands for one repetition maximum. Enter your best set below and hit enter to get an estimate of your one-rep max . The most popular formula is the formula from Matt Brzycki, which is weight divided by ( 1. For a more accurate 1RM squat weight or 1RM deadlift weight, use the 1RM Squat Calculator or the 1RM Deadlift Calculator. Simply enter the number of reps you can complete with the weight used into the estimator. Max Load Calculator. When you hit 5 reps or more, stop the lift and add more weight. Use this MyFitnessCalculators calculator to accurately calculate your personalized one rep max (1RM) in your desired powerlifting or general exercise movement. Fact Checked By Jim Markus. Just enter the weight you lifted for any exercise and the number of reps you did at that weight. The information that this one rep max calculator provides can be One Rep Max Calculator. 0333 times the number of reps OR 1 plus the number of reps divided by 30. Both Jul 18, 2022 · In order to increase your 1RM, you must train close to it. Just follow these steps: Option 1: Compute Specific Result . The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX. The results are based on seven different widely An Introduction To The 1RM Calculator (One Rep Max) The 1-repetition maximum (1-RM) test is the gold standard test for evaluating the maximal dynamic strength of a muscle or group of muscles. 0333 × reps) Brzycki: weight × (36 / (37 - reps)) Lombardi: weight × reps ^ 0. 28 kilograms. 8%. Mar 21, 2024 · 1RM testing is time consuming. How To. One-rep max: 50% 1 RM 55% 1 RM 60% 1 RM 65% 1 RM 70% 1 RM 75% 1 RM What is 1RM - one rep max. For this formula, you multiply the weight by 1 plus 0. Then, the 1RM calculator does the rest. For example, performing four sets of five reps at 80%, with two to five minutes rest in between. This spreadsheet allows the user to input 1-10RM (e. It serves as a fundamental metric for gauging an individual’s strength and progress in their fitness and strength journey. 1RM. Strength Level Calculator. The calculator provides an estimate of the maximum weight an individual may be able to lift for a single repetition in the squat exercise, which is a key indicator of lower body May 31, 2022 · Week 1: Test your 1RM in the bench press, squat, and barbell row. • Training load chart can be used to calculate estimated 1-repetion maximum (1RM) values from multiple repetitions completed • For example, if an athlete completes 8 repetitions of the squat at 160 lbs, the estimated 1RM would be 200 lbs. – Mode 2 (compute repetitions): Compute the number of How to calculate 1RM. Epley’s Formula: You can calculate 1 rep max by following the equation below: $$ 1RM = w(1 + \frac{r}{30}) $$ where; w = weight to be lifted r = number of repetitions Sep 9, 2016 · Unfortunately, many popular novice programs don’t have the lifter finding a one rep max, instead operating in higher rep ranges. One study in particular found that formulas to calculate one-rep maxes are most accurate for bench press, as compared to deadlifts or squats. Select your preferred unit: kilograms or pounds. Oct 19, 2018 · After warming up, your client performs a set of eight squats at 150 pounds, which represents roughly 80% of his or her 1 RM. 1 rep at 225 pounds. From my example, you’d click on C5, which is where I want the final estimated 1-RM for The majority of males can squat 225 pounds after 3 months of practise. 1-RM is defined as the maximal weight that can be lifted once with correct technique. These three formulas are used in order to calculate the one rep max or the other two parameters in this calculator. Use this spreadsheet in 2 easy steps: Input the weight lifted. x. 0333 × 5) ≈ 233 pounds. 6. 3 reps at 185 pounds. If your program is like this, you can continue to lift your five reps while still gaining an idea of your strength. Fasting losePin on workout Max rep conversion chartChart max rep football school strength old training atd workout bench press weight lifting percentage excel week program twist bench press deadlift and squat enter your one rep max and one rep max calculator target max strength goals Sep 18. Your one rep max (1RM) is more than just bragging rights. Click the "Customize" button above to learn more! Measured in lb. 70 = 214. 033 x Reps)) The Baechle formula can be more accurate than the Brzycki equation when it comes to higher reps such as 5RM and above. Calculate your one rep maximum (1rm) for fitness and strength training. 0333 × reps). Bulgarian Split Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. However, the kicker comes in set five 1RM = Weight × (1 + 0. Select your units – kilograms or pounds. g. Subsequent reps need to be done in a fresh state to give us meaningful data, so the rest times tend to become lengthy. The calculator also allows you to determine whether or not it's time for an increase or decrease in weight. For example, if you can deadlift 200 pounds for five reps, your estimated 1RM would be: 1RM = 200 × (1 + 0. Pounds (lb) Kilograms (kg) Our community Front Squat standards are based on 1,312,628 lifts by Strength Level users. 3 – 2. The Baechle equation is: 1RM = Weight x (1 + (0. In theory, 80% is below 5RM intensity. 98 pounds or 120 lbs rounded up. 10 reps 1. Weight Lifted. Dec 4, 2015 · The Tiger Fitness one rep max calculator performs 2 functions: You can plug in any weight and number of reps, and calculate your approximate one rep max for that exercise. Bench Press Calculator. Use this calculator to estimate your 1 Rep Max. 5RM. The Deadlift calculator has two options, the first one for specific results and the second to compute a full one repetition max table. The first option will allow to compute your 1RM specifying the number of repetitions with a certain weight. Even a single rep of this type of work is incredibly taxing on the nervous system. 0333 x 5) Calculate: Perform the calculations to find your estimated Bench Press 1RM. The most accurate way to find out your one rep max (1RM) is to test it under the barbell. Read off your estimated deadlift 1RM. Pounds (lb) Kilograms (kg) Our community Pause Squat standards are based on 39,452 lifts by Strength Level users. Weight Reps Estimated 1RM: Jan 7, 2024 · The 1RM stands for “one-rep max,” which is a measure of the heaviest weight a person can lift for one repetition of a specific exercise while maintaining proper form. ExRx. 19 lbs. Use our squat max calculator to find your one rep max for your front squat and back squat as well. 90% = ~3 rep max (about right) 85% = ~5 rep max (still about right) 80% = ~6-8 rep max (a little fuzzier) 75% = ~8-10 rep max (fuzzier still, more fudge factor) 65% = ~15 rep max (getting really fuzzy, poor predictive power) The ranges are sort of lift-specific, but the above should be about right for most guys (women have skewed percentages Sep 19, 2023 · The program is six weeks long, featuring three squat workouts per week. About the Formulas: Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. There is even an Olympic Sport Measured in lb. You can use this data in the following ways: The Strength Level Calculator can show your exact level of strength at any bodyweight. You will get 1-10 RM chart as well. It also predicts how strong you can get in your lifetime without taking steroids. 2023 calculate your max for any lift with this 1rm The most popular bodybuilding message boards! Here’s what you have to do: Log your last set’s weight, reps, and RPE into StressCalc. Keep in mind that this formula provides an estimate, and individual results may vary. 10RM. Aug 15, 2022 · The percentage chart is based on a linear relationship such that 10 reps corresponds to 75% of your max. Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Compare your squat performance with other lifters at your bodyweight and across genders. 0278 × 5) = 90 k g. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical Apr 24, 2024 · This is only one example though. Pounds (lb) Kilograms (kg) Our community Dumbbell Bulgarian Split Squat standards are based on 281,813 lifts by Strength Level users. The moment you you feel that you are beginning to fail around 3-4 reps. If you want to customize the colors, size, and more to better fit your site, then pricing starts at just $29. Week 2: Bench press, squat, and barbell row for 3 sets of 5 reps using 85% of your 1RM from week 1. You can use a different author for an efficient max calculator too. This provides us a good sense of how much a typical individual can squat without doing any rigorous training or putting on a lot of extra muscle mass. 0278 × 5) = 90kg 80 ( 1. 75% 1 Rep Max 70% 1 Rep Max. If you could lift 80 kg for 5 repetitions, the 1RM would be calculated as: 1rm = 80 (1. Muscle size: 70-80 percent, 8-12 reps per set. This is often used in regards to resistance Measured in kg. RPE Calculator can calculate your e1rm, generate an RPE chart, or figure out your backoff sets based on percentage of e1rm or RPE. 3%. 1RM estimation will be more unreliable if By utilizing a max squat calculator, you can determine the ideal weight to use for different rep ranges. The Max Squat Calculator - Calculate Your One Rep Max (1RM) The calculator below can be used to determine your approximate one repetition maximum (1RM) weight for the squat. Progressive workouts where you increase either the weight or the reps. Apr 18, 2018 · Jim Stoppani teaches you how to properly work towards your 1 rep max. This calculator is intended primarily for 1RM bench press calculations and uses a composite of the Brzycki, Epley, Wathan and Mayhew formulas, but it can be used for other exercises as well. One of the best weight-lifting exercises to determine lower body strength is the squat. 5kg/5lb every week. Enter the number of reps performed. Your 1 Rep Max is: 95% 1 Rep Max 90% 1 Rep Max. * The results have been adapted for reps = 1, where RM = weight. Enter your one-rep max or most recent squat set and get your relative strength level and rank. In Gravitus, we compute all of your one rep maxes on the fly as you're working out. Use this calculator to determine your peak strength level and compare with your friends. g Calculate your performance in exercises like bench press, deadlift and squat (over 50+ exercises supported). Here's an example of how Su might work her way up to her one-rep max for a barbell back squat: 5 to 10 reps with a barbell. See full list on fitnessvolt. Enter the weight used (in pounds or kilograms) and the number of reps performed (≤20) and press the Calculate button. Enter the weight and the number of repetitions, and select the Calculate Button. reps. Pounds (lb) Kilograms (kg) Our community Split Squat standards are based on 75,827 lifts by Strength Level users. By understanding the benefits and features of various 1 rep max calculator squat tools and selecting the right one for your needs, you can elevate your strength training journey and unlock Feb 22, 2024 · Benjamin Jenks (NASM-CPT) Last Modified On February 22, 2024. Calculate your 1 rep max for squat, bench, and deadlift. . The term one-repetition maximum (1RM) refers to the gross amount of weight a particular exercise is performed at when the lifter is at their absolute physical limits. Pounds (lb) Kilograms (kg) Our community Box Squat standards are based on 159,773 lifts by Strength Level users. Learn how to use the 1RM to train in the Maximal Strength phase of the NASM OPT™ Model and improve your bench press max. It can be thought of as their maximum muscular force output in a single given training movement. Using the formula above, the 3 rep max is calculated to be: 3RM = 1RM*. Available for gym exercises including bench press, squat and deadlift. Mar 12, 2023 · The accuracy of a 1 rep max calculator decreases the more the equation or 1 RM calculator has to extrapolate your 1 rep max from the work that you did. Your 1 rep max is also used to find out how much you should lift in other rep ranges. Simply enter the weight and reps of your set. Find your one-rep max (1RM) for any exercise you perform. Dumbbell Bulgarian Split Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. 3RM = 253 . 0333 + weight = e1RM (estimated one repetition maximum) For example, if you performed six reps with 100 pounds and were unable to complete a seventh: 100 x 6 x 0. x: 150 = 100:65. Input the weight lifted. Squat Calculator. Enter your one-rep max and we will rank you against other lifters at your bodyweight. 5% of their 1RM). Sure it let's you know how you are progressing in the gym, but it also helps you plan workout programs and change rep ranges with confidence. "This way, you're still working at a pretty high intensity, but you reduce the risk of of injuries. StrongLifts 5×5 Week 1Monday – AWednesday – BFriday – ASquat. Epley’s equation looks like this: 1RM = Weight (1 + Reps/30) Note that this calculator is also available for free in our workout log. Reps Performed. Progression in Reps: Weeks 1 to 3 focus on increasing reps. Nov 30, 2023 · Here are some widely-accepted benchmarks according to fitness goals: For Speed and Agility: 50-60% of 1RM for 3-5 reps. Weight Unit. You'll alternate between two types of workouts: Six sets of two reps at 80% of your one-rep max (1RM). This calculator works for all three lifts (bench, squat, deadlift). The Overhead Press is a compound movement, vertical press exercise where progress is typically measured in terms of increases in 1 Rep Maximum. Jan 29, 2024 · To calculate your 1RM, find out your five-rep max load first, Sung says. Box Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. But there's nothing magical about those numbers, or about the traditional bodybuilding set and rep scheme of Quickly measure and calculate your One-Rep Max (1RM) The Back Squat is a compound movement, knee dominated exercise that requires tension throughout the entire body. Our Rep Max Calculator calculates what weight and how many reps you could have done. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time. Our deadlift 1RM calculator is straightforward to use. To use the bench press calculator simply enter the weight in the first box provided and select the number of reps from the Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. For instance: Measured in lb. 0278 − 0. Enter the weight and number of reps for each exercise to calculate your estimated 1RM: Calculate 1RMs. Mar 27, 2024 · Squat Max Calculator Formula. Squat. Based on the Epley formula, your estimated Bench Press 1RM is approximately 175 pounds. On those exercises, add 2. net > Fitness Testing > Calculator. The 1RM is common amongst athletes that are involved in sports that require a great deal of strength such as football, rugby and powerlifting. The Baechle equation may give you 167 pounds as 80% of your one-rep max while Jul 25, 2023 · Using the calculator linked above, the max lift of this bench press is estimated to be 272. Frustrated with the other online lifting tools available, this site has been created to be a quick easy to use tool for calculating your estimated 1 Rep Max (1RM), set training weights, and track your progress over time without needing to perform frequent high risk max effort lifts, so you can spend more time training and growing stronger. Compare With. The one-repetition maximum calculator below will help you estimate the maximum poundage you can complete without necessarily having to do a single rep max lift. 0278 × 5 In this example, your calculation would look like this: 1RM = 150 x (1 + 0. Brian Grant. 98 pounds. You can use the same 1-rep max formula for kilograms as well. We'll let you know the instant you hit Another option is the Epley formula, which uses the weight and number of reps to calculate 1-rep max. Power Clean. If you did N reps with X weight you would just multiple the X with the coefficient for N. Lander. A squat one rep max calculator is a valuable tool for estimating your maximum squat capacity, setting realistic goals, and customizing your training program. 25 *. 0278 – 0. Input the number of reps you performed. a 5RM) in order to estimate a 1RM. 1. Epley’s formula is the weight multiplied by (1 + 0. Nov 19, 2023 · How to Use the One Rep max Deadlift Calculator . For a more accurate 1RM bench press weight or 1RM squat weight, use the 1RM Bench If you're going to use a 1 Rep Max calculator, go to the gym and start the desired lift. 0333 × Reps) Calculate the result to estimate your 1RM for deadlifts. 67 pounds. To Build Muscle Mass: 70-80% of 1RM for 8-12 reps. 0278 × reps ). Testing 1RM necessitates multiple all out efforts for each exercise. Using <10 reps at about 85% of the one-rep max appears to be the best way to estimate the one-rep max. Weight. All you have to do is enter your repetitions and weights for whatever workout you need, such as squats, barbell benches, bench presses, and more. 0278 × reps ) If you just managed to lift 100 kg for five reps, you’d calculate your 1RM like this: 100 / ( 1. Power Snatch. Health, Fitness, Well-Being. Exercise. This however can mess your program, affect recovery time and possibly increase the chance of injury Feb 15, 2024 · Determine the maximum weight you can bench press, squat and deadlift with our 1RM calculator. Enter the total weight you lifted and the number of reps into the calculator to determine your What Is One Rep Max? According to the sports fitness club: One max rep corresponds to the maximum amount of weight that you can lift at a particular time with proper strength. Plate Barbell Racking Calculator 1RM Calculator. Increase the resistance by 10 to 20 pounds for an upper body exercise (e. 0278 - 0. Lander’s formula is (100 × weight ) / (101. Same Squat Max Calculator as the main calculator page, but not as much text getting in your way! This calculator allows you to determine your squat max without having to actually perform your squat to the maximum. Please note that we recommend testing with a higher number of repetitions and using the calculated value Aug 21, 2023 · To be able to calculate one repetition maximum, all you need to do is divide those two numbers: 1 RM = weight / percentage = 150 / 0. 5×5 22. Input the number of reps. 80 = 187 lb). 1RM = weight lifted × (1 + (repetitions/30)) For example, if you bench press 200 pounds for 8 reps, the calculation would be: 1RM = 200 × (1 + (8/30)) = 246. 65% 1 Rep Max 60% 1 Rep Max. Measured in lb. Calculate 1RM: Leg Press. If you play around with the numbers (e. Remember that these equations provide estimates, and individual variations may occur. Oct 1, 2023 · 1-rep max standards squat eyeswideopen. " Find the max load you Dec 20, 2022 · Weight x reps x 0. 93. There are many different formulas to estimate your 1RM, all with slightly different calculations. Calculation works best in 3-8 rep range. To calculate the 1-RM trial, take the weight of the third set (150 pounds) divided by the percentage of 1 RM as determined in Table 1 to get a 1-RM trial weight of 187 pounds (150 lb /. The most popular (and proven accurate 1) one is the Brzycki formula from Matt Brzycki: weight / ( 1. You can obtain workout percentages that are based upon a one rep max, even if you never test your max. Every 1 rep change corresponds to +/- 2. Input the weight you lifted. Play around with the numbers to see what formula works best for you. weight lifted for number of reps), those two equations (Baechle and Epley) that previously yielded the same results across the boards may now vary depending on the percentage of one-rep max. This helps to reduce the likelihood of injury, and keeps you lifting another day. Estimates of the 1RM (maximum load) will then be displayed for each equation. This is the One Repetition Max Calculator for Deadlift. It is one of the most accurate formulas for calculating 1RM in the squat, bench press, and deadlift. With this information, you can design more effective workouts. Please note that we recommend testing with a higher number of repetitions and using the calculated ALL the calculators have 2 options: => The first option allows you to compute specific one rep max calculus. The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present. 5×5 20kg/45lbSquat. Lift again and try to hit 5 reps. =. These equations provide a reasonable estimate of the 1RM (maximum load), providing the number of repetitions does not exceed 10. Strength: 85-95 percent, 3-5 reps per set. For example, if your 1RM is 200 pounds, you can easily calculate the weight you should lift for 80% of your 1RM or any other desired percentage. 1RM stands for one rep maximum - the maximum weight that can be lifted once. Submaximum loads may be used to estimate one rep maximum values using the One Rep Max Calculator. Male. Our Calculator use Epley’s equation to calculate one rep max which is as follows: Squat Max = Weight (1 + Reps/30) Related Tools: One Rep Max Calculator. Apr 16, 2024 · There are a variety of formulas to use for finding someone’s one rep max. 1665) 1RM ≈ 174. 87. Estimated 1RM (endast 1RM) kg. 27. 9 reps 1. Week 3–5: Increase the One rep max calculations help you determine the weights to use, how many reps you can do, and how many sets to complete. The squat max calculator uses the Brzycki formula to estimate a one-rep max based on the number of reps lifted at a lighter weight. 5 reps at 135 pounds. Progress is typically measured in terms of increases in the 1 Rep Maximum. Press. This The WeStrive One Rep Max Calculator While a personal trainer can help you figure out your one-rep-max, you can also calculate it yourself with tools like the WeStrive one-rep-max calculator. It uses a composite of the Lombardi and O'Connor formulas and the National Strength and Conditioning Association ( NSCA ) deadlift coefficients. Aug 18, 2023 · 1 Rep Max Calculators: Find Your 1RM. Oct 6, 2021 · These are the most popular starting points for percentages and sets and reps for specific goals: Speed and power: 50-60 percent, 3-5 reps per set. Because it is performed standing, it is considered a total body exercise . This formula published in 2000 can be more or less accurate depending on the individual. 0333 + weight = 119. 33. There's the weight you can use in the calculator. For example, 10 reps of 135lb (75% of max lift) corresponds to a 180lb max and 6 reps of 135lb (85% of max lift) is a 158lb max. How to calculate one rep max? Calculating your One Repetition Maximum (1RM) can be done using various formulas. The Squat Max Calculator is a useful tool for strength and fitness enthusiasts looking to estimate their maximum squat (also known as one-repetition maximum or 1RM). Split Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The Baechle One Rep Max Calculator Equation. In other words, you will get a more accurate estimation of your actual one rep max if you are using a 1RM calculator to predict your 1RM from a weight you can lift for 3 reps versus a lighter Aug 8, 2023 · Squat Calculator; Calorie Calculator; One group performed five sets of five reps (at 80% of their one-rep max), while the other performed six sets of two reps (using 87. For Pure Strength: 85-95% of 1RM for 3-5 reps. This first option has 3 functioning modes possible: – Mode 1 (default): Compute your maximum one repetition max based on the number of repetitions and the value of added weight. Pounds (lb) Kilograms (kg) Our community Squat standards are based on 20,340,572 lifts by Strength Level users. Feb 24, 2020 · Rest for one minute, and then follow these steps. 1. The way it works is very easy: You just need to Front Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. One rep max (or 1RM) is a great way to gauge your strength and know what weight you should lift for a given exercise. One Rep Max Calculator. Easy To Use Calculators. It is perhaps the best way to measure true strength. The best way is to use a formula like Brzycki but to keep it simple I'll just post the coefficients to multiple your weights with. 5kg/50lbSquat. com Calculate your one rep max (1RM) for squat and other exercises with this online tool. 85% 1 Rep Max 80% 1 Rep Max. Pounds (lb) Kilograms (kg) Our community Bulgarian Split Squat standards are based on 152,086 lifts by Strength Level users. However, an actual determination of muscle strength in the Measured in lb. Using a one-rep max calculator is crucial for safe lifting, especially when determining suitable weights for exercises like squats, bench presses, deadlifts, and more. This represents the maximum weight you can lift for a single repetition in that particular exercise. As it relates to strength training and powerlifting, the term “one rep max” (1RM) holds a lot of weight (pun). Add 5kg/10lb to your Deadlift on your first two weeks if you're a novice lifter and began with the suggested starting weights. I have found success with performing sets of rep maxes, or near rep maxes, over and over again for training. 3RM = 272. Aug 14, 2023 · Next, choose a cell you want your 1-RM equation to show up in (mine was C5 for an estimated 3-RM equation). Obviously, these figures are not 100% accurate. Pounds (lb) Kilograms (kg) Our community Hack Squat standards are based on 307,646 lifts by Strength Level users. Aug 19, 2022 · Between each set, consider taking a three- to five-minute break to give your muscles enough time to recover from the strenuous lifts, adds Smith. Calculate your one-rep max (1RM) for any lift. To use this formula, you will select a weight you are capable of lifting and how many repetitions you are able to perform at that weight before failure. The Legion Strength Level Calculator estimates what your one-rep max should be on the main compound exercises, given your experience level. According to dos Remedios, 12 repetitions mean 65% of one repetition maximum. The content on TheExerciseBlueprint is meant to be informative in nature, and should not be taken as medical advice. , bench press) or 15 to 30 pounds for a lower body exercise (e. Finally, calculate the 3-rep max. 1RM Deadlift Calculator. This allows you to tailor your workouts and target specific training goals, whether it’s Written by Michael Matthews and Scientifically Reviewed by Dr. Pause Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. One of the commonly used formulas is the Epley formula: 1RM = W × (1 + R 30 ) Where: 1RM is the estimated one-repetition maximum, W is the weight lifted, R is the number of repetitions performed. 86. Among the most popular formulas, we find: Epley: weight × (1 + 0. Predicting One-rep Max. ht cm ld ek rc sx md sf go ei