Plan your next training weight
1 Rep Max Calculators
Estimate your one-rep max from a set you have completed. Start with the general calculator, or choose the tool for your lift and equipment.
- 22
- calculators
- 7
- calculator groups
- Free
- instant results
Use a recent, hard set to estimate the weight you could lift once and plan your next training weights. The general calculator is the place to start: enter your weight and clean reps, then see your estimated max, rep targets and program percentages.
Choose a dedicated calculator below when you want guidance for a particular lift, dumbbell weight entry, machine setup or weighted bodyweight exercise. Each tool keeps its own weight-counting rules and supported rep range.
Swipe the links to browse every calculator group.
Start with the general 1 rep max calculator
Start with our general 1 rep max calculator to estimate a maximum and explore rep or percentage weights for the same lift. Choose an exercise-specific calculator below when you need its equipment and weight-counting guidance.
One Rep Max Calculator
Enter the weight and clean reps from a recent, hard set. See your estimated max, rep targets and program-percentage weights for the same lift, with optional naming and saving.
Calculate my 1 rep maxChoose your 1 rep max calculator
Start with the general tool for a consistent set. For a specific exercise, select the calculator that matches your equipment and how you count the weight.
| Your goal | Recommended calculator |
|---|---|
| Estimate my max, rep weights or training percentages | One Rep Max Calculator |
| Estimate my barbell bench press max | Bench Press Calculator |
| Estimate my back squat max | Barbell Squat 1 Rep Max Calculator |
| Estimate my conventional deadlift max | Deadlift 1 Rep Max Calculator |
| Read a dumbbell bench estimate for each hand | Dumbbell Bench Press 1RM Calculator |
| Estimate a max on my leg press machine | Leg Press 1RM Calculator |
| Estimate my added pull-up weight | Weighted Pull Ups 1 Rep Max Calculator |
| Estimate my bench max from reps at 225 lb | NFL 225-Pound Bench Test 1RM Estimate |
Bench press and overhead press 1RM calculators
Choose flat bench, incline bench or overhead press. Dumbbell tools show each-hand and pair weights; keep each lift and position in its own training record.
Bench Press Calculator
Estimate your flat barbell bench max from a completed set, see training weights and plan the plates on your bar. Include the bar in the total weight.
Estimate my bench maxIncline Bench Press 1 Rep Max Calculator
Estimate your incline barbell bench max from a completed set. Record the bench angle and use the same setup for future comparisons.
Open calculatorBarbell Overhead Press 1 Rep Max Calculator
Estimate a barbell overhead press max from a completed set pressed from shoulder height to full lockout.
Open calculatorDumbbell Bench Press 1RM Calculator
Estimate a flat dumbbell bench max or working weight. Choose one-dumbbell or pair entry and read the each-hand result when selecting your dumbbells.
Open calculatorDumbbell Shoulder Press 1RM Calculator
Choose seated or standing shoulder press and one-dumbbell or pair entry. Read each-hand and pair estimates while keeping the positions in separate records.
Open calculatorSquat, deadlift and hip-thrust 1RM calculators
Estimate a max for the lower-body lift you performed. Keep squat depth, bar type, handle height and movement range consistent when comparing sessions.
Barbell Squat 1 Rep Max Calculator
Estimate a barbell back squat max from a completed set. Use consistent depth and control when comparing your training sessions.
Open calculatorFront Squat 1 Rep Max Calculator
Estimate your front squat max from a recent set. Keep the front-rack position and squat depth consistent.
Open calculatorDeadlift 1 Rep Max Calculator
Estimate your conventional deadlift max from a completed set pulled from the floor to full hip and knee lockout.
Open calculatorTrap Bar Deadlift 1 Rep Max Calculator
Estimate your trap bar deadlift max from a completed set. Keep the same bar, handle height and floor setup when comparing results.
Open calculatorRomanian Deadlift 1 Rep Max Calculator
Estimate your Romanian deadlift max from a completed set. Keep the hinge technique and movement range consistent.
Open calculatorHip Thrust 1RM Calculator
Estimate a two-leg barbell hip-thrust max or working weight. Enter the bar and plates together without adding bodyweight.
Open calculatorRow, pulldown and biceps-curl 1RM calculators
Use a row, pulldown or curl set to estimate your max for that exercise. Keep the equipment, grip and technique consistent.
Bent Over Row 1 Rep Max Calculator
Estimate a bent-over barbell row max from a completed set. Keep your torso position and rowing technique comparable between sessions.
Open calculatorLat Pulldown 1RM Calculator
Estimate a pulldown max or rep-target weight from your recorded stack or plate weight. Use the same machine, attachment and grip.
Open calculatorBiceps Curl 1RM Calculator
Choose barbell or dumbbell curls before estimating your max. Count bar and plates together or specify one-dumbbell versus pair weight.
Open calculatorLeg-machine 1RM calculators
Estimate working weights for the same leg press, hack squat or two-leg leg-extension machine. Keep your machine settings and weight-counting method with the result.
Leg Press 1RM Calculator
Estimate a leg press max, rep target or percentage weight. Keep the same machine, seat position and recorded-weight convention.
Open calculatorHack Squat 1RM Calculator
Estimate a machine hack squat max. Choose plates-only weight or include a confirmed starting weight, then keep that convention and setup consistent.
Open calculatorLeg Extension 1RM Calculator
Estimate your max or a rep-target weight from a two-leg set. Use the same machine, stack or plate convention, seat and lever settings.
Open calculatorWeighted pull-up, dip and push-up 1RM calculators
Choose the exact bodyweight exercise you performed. Read the added-weight and bodyweight instructions on that tool before entering your set.
Weighted Pull Ups 1 Rep Max Calculator
Estimate your maximum added pull-up weight from a completed weighted set. Follow the tool’s entry rules and use a consistent dead hang and chin-over-bar finish.
Open calculatorWeighted Dip 1RM Calculator
Enter bodyweight and added weight separately. This dip calculator estimates from their combined weight and shows the added-weight answer separately.
Open calculatorWeighted Push Ups 1 Rep Max Calculator
Estimate your maximum added push-up weight from a completed set. Keep the external weight position, chest depth and lockout consistent.
Open calculatorNFL 225-pound bench-test 1RM estimate
Use the dedicated test estimator for your completed repetitions at 225 lb. It also compares your rep count with recorded NFL Combine results.
NFL 225-Pound Bench Test 1RM Estimate
Enter completed bench reps at 225 lb for a test-specific max estimate and a comparison with recorded Combine rep results. High-rep endurance can affect the estimate.
Open calculatorUse your 1RM estimate to plan your next set
Treat the estimate as a training reference for the same exercise and setup. Your program, available equipment and completed sets help you choose a practical working weight.
Start with a set you completed
Enter clean reps from a recent, hard set within the calculator’s supported range. A set stopped with several reps left can underestimate your max.
Count the weight the same way
Read the tool’s labels for bar-and-plates, each-hand, pair, machine, bodyweight and added-weight entries. Keep those conventions with your training record.
Choose a rep target or percentage
Use the general calculator to explore rep weights or a percentage from your program. Dedicated tools provide their own charts and supported targets.
Compare the same lift over time
Keep the exercise, equipment, movement range and effort similar. Record changes in machine setup, bench angle or press position separately.