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# One-Rep Max Calculator

A one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise through a full range of motion with proper technique. The easiest way to calculate your one-rep max is to review your training log, find the most weight you've lifted on an exercise for 3 to 6 reps, and plug in the weight and reps into the Legion One-Rep Max Calculator. By tracking your one-rep max over time, you can ensure you're gaining muscle and strength effectively.

## The Legion One-Rep Max Calculator

% of 1RM Weight Estimated reps
100% 1
95% 2
93% 3
90% 4
87% 5
85% 6
83% 7
80% 8
77% 9
75% 10
73% 11
70% 12

### How do you calculate your 1-rep max?

Learning how to calculate one-rep max is easier than you might expect. A one-rep max (1RM) is the maximum amount of weight you can lift for a single rep of a given exercise.

To easily calculate your one-rep max, review your training log and find the most weight you've lifted on an exercise for 3 to 6 reps. Then, plug the weight and reps into the Legion One-Rep Max Calculator and calculate your one-rep max.

### How accurate is a one-rep max calculator?

A one-rep max calculator is accurate when using a weight that you lifted for around 5 to 8 repetitions. If a calculator uses an 8+ rep max to estimate your one-rep max, it will be significantly less accurate.

### What’s a “good” one-rep max for the squat, bench, and deadlift?

A “good” one-rep max for the squat, bench, and deadlift depends on several factors, including your gender, body weight, and level of training experience.

The best way to see how you stack up against other lifters is to use what are called strength standards—strength benchmarks for different exercises based on your sex, body weight, and training experience.

Tracking your one-rep max helps you get stronger, which is the most reliable way to build muscle. If your one-rep max is going up for a particular exercise, that means the muscles trained by that exercise are growing.

### How can you improve your one-rep max?

First, you can improve your one-rep max by training the exercises you want to improve. You improve your squat one-rep max by doing squats, your bench press by benching, and so forth.

Second, gradually increase how much weight you lift over time. Research shows this is the most powerful stimulus for strength and muscle gain.

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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.

This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.

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