Estimate your one-rep max (the maximum weight you can lift for one repetition) and get training percentages for your workouts.
For best accuracy, use a weight you can lift for 3-10 reps. Results become less accurate above 10 reps.
Enter your lift details to estimate your 1RM
Use the percentages to pick weights for endurance, hypertrophy, and strength days.
Warm up well and use proper form. Estimated 1RM is safer than max testing.
Answers about one-rep max and safe training.
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