One Rep Max Calculator
Estimate your 1RM from submaximal lifts
Brzycki
113 kg
Epley
117 kg
Lander
114 kg
Training Percentages
100%
114 kg
95%
109 kg
90%
103 kg
85%
97 kg
80%
91 kg
75%
86 kg
70%
80 kg
65%
74 kg
60%
69 kg
Strength Training Facts
World record deadlift is 501kg (1,104 lbs) by Hafthor Bjornsson in 2020
Fast-twitch muscle fibers generate more force but fatigue quickly; slow-twitch endure longer
Progressive overload is the key principle for strength gains - gradually increase weight, reps, or sets
Rest 3-5 minutes between heavy sets to allow ATP regeneration for maximum strength
Grip strength is a biomarker for overall health and longevity according to multiple studies
Strongman competitions date back to ancient Greece, with stone lifting as a test of strength
Muscle protein synthesis peaks 24-48 hours post-workout - nutrition timing matters
Mind-muscle connection improves muscle activation by up to 20% during resistance training