Complete Guide: One Rep Max Calculator for Powerlifting
Calculate your competition maxes and plan your attempts. Essential for peaking and meet preparation.
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Expert Tips for Powerlifting
- ✓Use reps in the 1-5 range for most accurate 1RM estimates
- ✓Different formulas work better for different rep ranges - Epley for higher reps, Brzycki for lower
- ✓Your actual 1RM may be higher or lower than calculated - test it occasionally
- ✓Plan competition openers at 90-92% of your best gym single
- ✓Train at percentages of your calculated 1RM for periodization
- ✓Track separate 1RMs for each competition lift
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Frequently Asked Questions
Which 1RM formula is best for powerlifting?
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Brzycki and Epley are most popular. For low reps (1-5), they're both accurate. Use the average or the one that matches your tested maxes best.
How do I use 1RM for competition attempts?
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Opener: 90-92% (should be easy). Second: 97-100%. Third: 101-103% (PR attempt). Adjust based on how the day feels.
How often should I test my actual 1RM?
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Every 8-12 weeks maximum. Frequent max testing is fatiguing and injury-prone. Use calculated estimates for training.
Why is my tested max different from calculated?
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Formulas aren't perfect. Psychological factors, technique breakdown under max loads, and individual variation all affect actual vs calculated max.
Should I use different 1RMs for squat, bench, and deadlift?
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Yes - calculate and track each lift separately. Your 5RM to 1RM ratio may differ between lifts.
Looking for the standard one rep max calculator?
Go to Main 1RM Calculator