Training

1RM estimator

Plug in a recent set - get your estimated 1RM plus a working-set table you can actually program from.

Inputs

Lift

Weight lifted

Reps performed

reps

Formula

Your result

116.7kg · estimated 1RM

Working sets

100% · ~1 reps

116.5 kg

95% · ~2 reps

111.0 kg

90% · ~4 reps

105.0 kg

85% · ~6 reps

99.0 kg

80% · ~8 reps

93.5 kg

75% · ~10 reps

87.5 kg

70% · ~12 reps

81.5 kg

65% · ~15 reps

76.0 kg

60% · ~18 reps

70.0 kg

50% · ~20 reps

58.5 kg

Never test a true 1RM cold. Build to it with a smart warm-up - and only when the programme calls for it. Estimators are for programming working sets, not bragging on Instagram.

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