1 Rep Max Calculator

I had published this post once before, but recently a couple people have asked for such a tool, so I’m busting it out again for all the new Project Swole readers.

There are many strength training programs that involve calculating your 1 rm or 1 repetition maximum. Some programs want you to use a % of your 1 rm, which is sometimes even harder to calculate.

Calculate Your 1 Rep Max

Most of us do not how how to figure out this number without performing the actual rep itself. Use this easy calculator to get a basic idea of how much weight you can lift once.

The problems with finding your 1 rep max by doing the actual reps:

• If you do too many warm up sets or too many attempts, your 1 rm will be lower due to fatigue.
• If you are having a bad day either in life or in the gym, your 1 rm will be lower due to stress.
• If you are using steroids or supplements, your 1 rm will be higher due to the supplementation.

What I have provided here for you today, is a simple 1 rm calculator. Simply plug in the weight you used and the number of reps you completed before failure, without assistance, and you will have an idea of what your 1 rm is.

The problems with the calculator:

• Everyone’s body is different. If you are built for endurance, the calculator result will be too high.
• If you are built for absolute strength and explosive power, the calculator result will be too low.
• You should use 3 different weights at 3 different rep ranges, and average those numbers to get a closer approximate result.

Like I said, these numbers could be off depending on the way you train and your genetics. They are probably accurate within 10-20 pounds on either side, but these are the numbers I would suggest using in a weight lifting program, if you don’t already know your 1 rep max or any of the other percentages. Now go lift!

Use Facebook to Comment on this Post

If you like this post please share with your friends and connect with us.

RSS Facebook Twitter

Need a High Powered Protein Shake?

Check out Shakeology - it's not just your average protein shake!

• Whole-food ingredients curbs cravings and burn stored fat
• Over 20 phytonutrients and antioxidants
• Reduces risk of high blood pressure, heart disease, and stroke
• Probiotics to assist digestion and nutrient absorption
• Tastes awesome mixed with plain cold water!!

Click here to order or learn more about Shakeology.

Need Pure Whey Protein Powder?

If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.
Click here to order or learn more about Optimum Nutrition.

Need Amino Acids?

Glutamine and other amino acids are often more powerful than regular protein powder. Use Xtend Amino Acids to jump start your body in the morning, help provide energy during a workout, and stay anabolic while you sleep.
Click here to order or learn more about Xtend Amino Acids.

Here are some humorous links:

Related posts:

1. How to Calculate Your Target Heart Rate
2. The Swole 3×5 Approach to Strength Training
3. The Top 5 Best Legs Exercises for Your Quads
4. The Top 5 Best Back Exercises
5. Conditioning Workouts Do Not Affect Strength Gains

Tags: calculator, max, powerlifting, strength, weight lifting, Weight Training

This entry was posted on Wednesday, December 16th, 2009 at 10:00 am and is filed under Motivation, Weight Training, Workout Routines. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.