Strength calculator
One rep max calculator
Enter a set you did. Get your estimated 1RM and the weight to use for any rep range.
Your training weights
Rounded to the nearest 5 lb (2.5 kg) so you can load the bar.
| % of 1RM | Reps you can do | Weight |
|---|---|---|
| 100% | 1 | – |
| 95% | 2 | – |
| 93% | 3 | – |
| 90% | 4 | – |
| 87% | 5 | – |
| 85% | 6 | – |
| 83% | 7 | – |
| 80% | 8 | – |
| 77% | 9 | – |
| 75% | 10 | – |
| 70% | 12 | – |
| 65% | 15 | – |
How to use it
- Strength (3–5 reps): 85–93% of your max.
- Muscle (6–12 reps): 70–85%.
- Technique and warm-ups: 50–65%.
Enter a set you finished with good form, not a grind. Redo it every 3–4 weeks: when the number goes up, your training weights go up with it.
Let your plan set the weights
Nuvela sets every weight in your weekly plan from your last workouts and adjusts as you log, so you don’t have to do the math each session.
Try 7 days, no card needed
Common questions
How is my one rep max estimated?
From one set you did: the weight and how many clean reps you got. The calculator averages two common formulas, Epley and Brzycki. Both are most accurate between 2 and 10 reps; past 12 the guess gets loose, so the calculator stops there.
Should I test my real 1RM instead?
You don’t need to. A true max attempt needs a spotter or safety bars and is easy to get wrong. An estimate from a hard set of 3 to 8 reps is close enough to plan your training.
How do I use the numbers in training?
Pick your rep target and use the weight next to it. Most strength work sits between 70% and 85% of your max. Stop each set with one or two reps left in the tank, and redo the calculator every few weeks as you get stronger.
Does it work for every exercise?
It works best for big barbell and dumbbell lifts: squat, bench press, deadlift, overhead press, rows. For small isolation moves like curls or lateral raises, reps matter more than a max, so use the table loosely.
An estimate for planning your training, not a guarantee of what you can lift. Warm up, use safety bars or a spotter for heavy sets, and stop if something hurts.