Q: How do I calculate my 1RM?

You can calculate your 1RM in two ways:\n1. Direct testing – progressively load weight until you find the maximum you can lift once.\n2. Use Setgraph’s 1RM calculator to estimate strength from sub-maximal lifts.\n\nIn Setgraph, open your exercise, tap the "1RM" tab, and enter the weight and reps (1–12). The app instantly calculates your estimated 1RM.

Question 1

What is 1RM?

Accepted Answer

1RM stands for "one-repetition maximum." It refers to the maximum amount of weight you can lift for a single repetition of an exercise with proper form. It's commonly used to measure maximal muscular strength.

Question 2

What does 1RM mean in fitness?

Accepted Answer

In fitness and weightlifting, 1RM represents your maximum strength capability for a specific exercise. It serves as a benchmark to track progress and determine appropriate training loads for different goals.

Question 3

Why is 1RM important?

Accepted Answer

1RM is important because it provides a reliable benchmark for strength assessment, helps determine appropriate training loads based on percentages, allows for tracking progress over time, and can be used to compare relative strength between individuals.

Question 4

How do I calculate my 1RM?

Accepted Answer

You can calculate your 1RM in two ways:
1. Direct testing – progressively load weight until you find the maximum you can lift once.
2. Use Setgraph’s 1RM calculator to estimate strength from sub-maximal lifts.

In Setgraph, open your exercise, tap the "1RM" tab, and enter the weight and reps (1–12). The app instantly calculates your estimated 1RM.

Question 5

How accurate are 1RM calculators?

Accepted Answer

1RM calculators such as Setgraph typically have a 5–10 % margin of error. Setgraph uses proven formulas (Epley by default), and you can switch methods in Settings › Calculations. Accuracy is better when you estimate from lower rep ranges (a 3RM beats a 10RM).

Question 6

What is a good 1RM for bench press/squat/deadlift?

Accepted Answer

"Good" 1RM values depend on body-weight, gender, age, and experience. As a rough guide, intermediate male lifters often hit:
• Bench press: 1.25–1.5× body-weight
• Squat: 1.5–2× body-weight
• Deadlift: 2–2.5× body-weight
For women, about 60–80 % of those numbers.

Setgraph lets you track these benchmarks and spot which lifts need extra focus.

Question 7

How do I find my 1RM for specific exercises?

Accepted Answer

The testing protocol is similar for most lifts, but safety differs:
• Bench press – always use a spotter or power rack with safety pins.
• Squat – use a rack with safety bars set at the correct height.
• Deadlift – perfect form, clear space, no spotter required.

Setgraph keeps separate 1RM records and flags new PRs automatically.

Trusted by

67,000+

Lifters

Trusted by

67,000+

Lifters

Trusted by

67,000+

Lifters

1RM Estimator

Type the weight and reps from your hardest set and we’ll do the numbers for you, giving a quick estimate of your true one-rep max.

1RM Percentage Chart

Once your one-rep max is set, we break it down for you so you can see the exact weight to load. Just pick your target percent and start lifting.

Once your one-rep max is set, we break it down for you so you can see the exact weight to load. Just pick your target percent and start lifting.

1RM

2RM

3RM

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The XRM table converts your max into realistic loads for each rep range and shows what percent of 1RM they represent.

The XRM table converts your max into realistic loads for each rep range and shows what percent of 1RM they represent.

1RM Formula

Epley, Brzycki, Lander, O’Connor, or even an averaged blend—the choice is yours. Tap the Formula menu, pick the equation you trust, and the app recalculates your max on the spot.

1RM Prediction

When you record a one-rep set that tops your current best, a Set 1RM button lights up. One tap saves the lift as your new max and refreshes every percent table and X-RM number.

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"Includes a 1RM calculator"

"The 1RM percentage calculator is fantastic"

Amazing

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