Estimated 1RM
0 lbs
Workout Volume
0 lbs
Next Session
0 lbs
| Reps | % of 1RM | Weight |
|---|
Progressive Overload Plan (Next 4 Weeks)
| Week | Sets × Reps | Weight | Volume |
|---|
Exercise Rep Calculator: Master 1RM, Volume & Progressive Overload
Stop guessing your strength. Our exercise rep calculator uses the Brzycki formula to estimate your 1RM, show rep max percentages, calculate volume, and plan progressive overload for bench, squat, deadlift, and more.
How 1RM is Calculated
Formula: 1RM = weight × (36 / (37 - reps))
Accurate for 1–10 reps. Use Epley for higher reps.
Rep Max Percentage Chart
| Reps | % of 1RM | Training Goal |
|---|---|---|
| 1 | 100% | Max Strength |
| 3 | 93% | Strength |
| 5 | 87% | Strength/Hypertrophy |
| 8 | 80% | Hypertrophy |
| 10 | 75% | Hypertrophy |
| 12 | 70% | Endurance |
| 15+ | <67% | Muscle Endurance |
Example: 135 lbs × 10 Reps Bench Press
1RM: 180 lbs
Volume (3 sets): 4,050 lbs
5-rep max: 157 lbs (87%)
Next session: 140 lbs × 10
Progressive Overload Plan
- Week 1: 3×10 @ 135 lbs
- Week 2: 3×10 @ 140 lbs
- Week 3: 3×10 @ 145 lbs
- Week 4: 4×10 @ 145 lbs
Workout Volume = Weight × Reps × Sets
Higher volume = more muscle growth
Track weekly to ensure progress
Pro Tips
- Warm up to 70% before heavy sets
- Rest 2–5 min between heavy sets
- Increase weight 2.5–5 lbs when you hit target reps
- Use our calorie burn calculator
Common Mistakes
- Ego lifting → poor form
- No warm-up → injury
- Skipping progression → plateau
FAQs
Can women use this? Yes — same formulas.
How often to test 1RM? Every 8–12 weeks.
Best rep range for size? 6–12 reps.
Conclusion
Build strength safely. Use our free rep calculator before every session.
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