How to Find Your 1RM
Option 1: Estimate from a 5 rep set
Take a weight you can lift for exactly 5 reps (with good form) and multiply by 1.15
Example: 5 reps at 185 lbs × 1.15 = ~213 lbs 1RM
Option 2: Test it safely
- Warm up thoroughly (10-15 min)
- Do 5 reps at 50% of estimated max
- Do 3 reps at 70%
- Do 1 rep at 85%, then 95%
- Attempt your max with a spotter
New to lifting?
Enter 0 for any lift you haven't done -- that's completely fine. We'll start you with light, manageable weights. Research shows even lighter loads produce meaningful strength, cardiovascular, and metabolic benefits when performed consistently (Sawan & Nunes, 2023).
