1 Rep Max Calculator - JHL Fitness

1 Rep Max
Calculator

Estimate Your Max Strength While Minimizing Your risks

This calculator estimates weights via the Epley Formula*

Training Goal	% of 1RM
Heavy Singles	95%
Strength	85–90%
Hypertrophy	65–85%
Endurance	<65%

HOW TO USE THESE NUMBERS:

Guide Your Training

Use your 1RM to determine the right training intensity for your goals

Progress Over Time

Re-test periodically to track your strength gains

Not a Max Test

These numbers are estimates, not a gurantee. Use them to train smarter not riskier

Best Used With Sets of 3-10 Reps

This calculator used the Epley formula and is better at estimating within the 3-10 rep range. Higher rep estimates can be less accurate.

TIPS FOR BEST RESULTS

Use a Challenging Set. Estimates are most accurate when the set was performed close to failure
Prioritize good technique. Only use lifts performed with proper form and good range of motion
Track trends vs. Single workouts. Your estimated 1RM may fluctuate day-to-day. Look for improvements over time.
You don't need to test your true max. Estimaed 1RMs are a safer way to monitory strenght progression.
Be patient with the process. sustainable results last.

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