Free calculator
Calculate your max strength (1RM)
Enter the weight and reps from your last set to estimate how much you could lift for a single rep.
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estimated kg for 1 rep
Epley formula: most accurate between 1 and 10 reps. Don't attempt it alone — it's a reference, not a challenge.
🔒 100% private — the calculation happens in your browser, nothing is uploaded to any server.
Free calculator
Should I increase, keep, or lower the weight?
Tell us how your last sets of this exercise went.
Double progression rule: if you complete every set at the top with low RPE, add weight; if you miss 2 or more sets, lower the weight; otherwise, hold steady and aim for more reps. Not a substitute for guidance from a certified trainer.
Frequently Asked Questions
Know your weight? Choose your program
Sample programs by level, ready to follow this week.