Workout Calculator
Calculate your one-rep max, training loads, and workout planning
Workout Information
Enter your lifting details to calculate training loads
Most accurate for 1-10 reps
Training Results
Your one-rep max and training loads
Enter your lifting details and click calculate to see your training loads
About Workout Calculations
1RM Calculation Methods
- • Epley Method: Most accurate for 1-10 reps
- • Brzycki Method: Good for 1-10 reps
- • Lander Method: Accurate for 1-15 reps
- • Lombardi Method: Good for power exercises
- • Mayhew Method: Accurate for 1-15 reps
Training Loads
- • 100-95%: Maximal strength (1-2 reps)
- • 90-85%: Strength (3-5 reps)
- • 80-75%: Power (6-8 reps)
- • 70-65%: Muscular endurance (10-12 reps)
- • 60-50%: Endurance (15+ reps)
Training Tips
- • Always warm up before lifting heavy weights
- • Use proper form and technique
- • Progress gradually to avoid injury
- • Include rest days for recovery
- • Consider working with a qualified trainer