This calculator will estimate your one rep maximum based on weight and repetitions.
It will also estimate 5, 10, and 15 rep maxes based on the one rep max that was computed for hypertrophy-specific training (HST).
What Is a One Rep Max?
One rep max is the amount of weight you can lift for a given exercise one time only. It is a great indicator of strength and, in some cases, fitness level.
However, performing a one rep max can be dangerous. It is recommended that you use a safer method, such as finding out how much weight you can lift for, say, 10 repetitions. This equation will convert that weight into your one rep max.
How to Improve Your One Rep Max
There are a number of systems available. To improve your bench press, see this guide.
Speed and strength are related because speed requires force output. Power-lifting, even though achieving a one-rep maximum appears to be slow, is considered “explosive” due to the forces generated.
Finding Your Other Maximum Weights
The calculator also estimates 5, 10, and 15 rep maxes. These should only serve as starting points. There are numerous factors that contribute to your ability to achieve a given load at a particular repetition range.
Those with local muscular endurance may be able to lift heavy loads for high repetitions, while others may find their 15-rep max’s are much lower than the calculator reports due to the fact that their muscles exhaust much earlier.
Keep a Journal
Always keep a detailed training journal and adjust to what you are actually able to lift during a workout (for this reason, I always consider my first new workout a learning session, where I hone in on the appropriate weight ranges based on how the workout progresses).
This is a great way to track how your one rep max is progressing and provides great motivation for making gains.