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AFT Fitness Coaching One Rep Max (1RM) Calculator

Calculate your max for any lift with this 1RM calculator. Get strategic about your fitness goals!

AFT Fitness Coaching Online Personal Trainer


Find your one-rep max (1RM) for any exercise you perform. This represents the maximum weight you can lift for a single repetition in that particular exercise. 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. Accurately assessing the appropriate weight to lift is key for maintaining challenging workouts that aid in strength development.

After entering your lift totals, a table displaying ranges will show where you stand in relation to your maximum lifts. Remember, it's essential to calculate your 1RM for each specific exercise separately. Assuming that your maximum for bench press directly applies to your back squat may not yield accurate results.

Remember, the values are only estimates. Be sure to consult a personal trainer to ensure you are lifting safely. 


Fitness trainers and coaches often set up programs with percentages based on your one-rep max (1RM) because they don't know your actual strength level, but they know what percentages they want you to be using relative to your 1RM. Here are some important caveats to remember when using them:

  • The lower the number of reps you enter in, the more accurate your 1RM will be. In other words, a three-rep max (3RM) will give you a better estimate than a 12RM.
  • Stop your set once your form is at risk of breaking down, or your range of motion is decreasing. No 1RM is worth getting injured and having to stop training.
  • Remember that each exercise has its own 1RM. Don't use your back squat 1RM to compute your front squat.


Determining the ideal answer for this question greatly depends on various factors such as your specific goals, the progressive overload strategy within your workout routine or training plan, and the particular phase or day of your program.

Feeling uncertain?

Our team of expert personal trainers is here to guide you through the process of maximizing your strength and achieving your fitness goals. Whether you're a seasoned athlete or just starting out, our personalized approach will help you make the most of your workouts.

Contact our personal trainers now and let us assist you in using the 1RM calculator to tailor a strategic plan for your individual needs. Elevate your fitness journey – reach out to us today!

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