1 Rep Max Calculator is a tool that allows you to estimate the maximum weight you can lift for a single repetition in a given exercise. The tool works for both weighted calisthenics & streetlifting exercises such as weighted pull-ups and dips. It also works for any weight training exercise you may perform in the gym.
1RM Calculator
Streetlifting
Result:
Weight Exercise
Result:
How to Use The Calculator?
The calculator determines your 1 Rep Max - the maximum weight you can lift for a single repetition in a given exercise. It does this based on the number of repetitions you can perform with a given proximity to failure, at a weight that is not your 1RM. This particular calculator uses the Brzycki formula.
After deciding on a specific set of an exercise that you have performed, based on which you want to evaluate your 1RM:
- Choose the category of exercise (weight training or weighted calisthenics)
- Choose your units (lbs or kg)
- input the weight and reps (+ body weight in case of weighted calisthenics).
- Select the reps in reserve that you had in that set (for example if you did 8 reps with 30 KG but you felt you could do 10, then type 2 reps in reserve)
The output number is your estimated 1 Rep Max.
How Accurate Is It?
The 1RM calculator will give you an estimated value, that is not 100% accurate. This is not due to the validity of the formula itself, but rather to the inter-individual variability.
People differ from each other based on a variety of factors. Based on research into the relationship between the number of reps and selected percentages of 1 rep max, we know that athletes are able to hit completely different rep ranges with the same percentages of 1 rep max. This is probably influenced by factors such as:
- Load Used (The lower reps will likely be more accurate)
- Exercise Type
- Training Status
- Experience in Training with High Loads
- Genetics (For example muscle fiber type distribution)
Therefore, we should not put too much faith in the full accuracy of the calculator. However, the fewer repetitions we do and the more experienced we are with a given exercise, the closer we can get to the actual result.
How Is It Useful?
The 1RM calculator can be a very useful tool if you are a streetlifting athlete or if you incorporate weighted calisthenics into your training program.
Apart from simply satisfying your curiosity without doing an actual 1RM test, you can use the value you get to estimate other percentages and select loads for your mesocycle - this could be particularly useful if you use relative load periodization in your program (the load you use changes regularly).
It might also be useful to estimate what weights you need to use to train within a given 1RM percentage range (relative load) that you want to train in.
While not directly applicable to calisthenics exercises, it can be a very nice tool to have in your arsenal if you do any exercises with external resistance.
