1RM Calculator
This simple 1RM calculator is useful for guiding your training.
When testing for your one-rep max (1RM), it’s best to have someone spot you. However, keep in mind that you don’t need to find your absolute max effort.
Even a “near max” lift can be helpful and may be safer than pushing for an absolute max. Finding your near max means stopping at a weight you’re comfortable calling your max. You might stop for several reasons: for example, if you notice your form is starting to break down, or if the bar doesn’t feel right at a certain weight. Wherever you decide to stop can serve as a useful guide for choosing appropriate weights in your future workouts.
Maxing Out Tips
**Before You Begin**
Start with a light general warm-up to prepare your body for heavy lifting. If you’re already warm, then proceed.
**Maxing Out Tips**
When attempting heavy lifts, always have a spotter with you to ensure your safety. For deadlifts you won’t need a spotter. Remember, you don’t need to reach your absolute max if you don’t feel comfortable. Stop at the point where the weight feels too challenging or unsafe to exceed—your safety is the priority.
As you increase weight and approach what feels heavy, consider making smaller weight increments from set to set. This helps you ease into heavier loads more safely.
**Rest and Recovery**
Recovery time is critical when lifting heavy. Take at least 3 minutes of rest between your heavy sets and max attempts to allow your muscles to recover properly. Be sure to track the time on your phone or watch—don’t estimate or cut corners.
**Modifications**
The sets and reps in this outline are just suggestions. You can modify them based on your needs. For example, you can take more rest time, adjust the number of reps, or even add an extra set by clicking “Add a Set” if you want to take more than 3 attempts at your max.
**Pro Tip**
Video record your heavy attempts. Recording a squat, bench, or deadlift from a side perspective is more useful than looking in a mirror to monitor your form. Plus, you can send the videos to a trusted fitness professional for basic form feedback.
1REP MAX CALC
