One-Rep Max and Training Weight Calculator
Estimate your one-rep max from weight and repetitions, calculate training percentages, and find the plates needed for your target load.
Last updated: August 2026
Training percentage table
| % | Exact | Rounded | Guidance |
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Plate loading
One-rep max formulas provide estimates and can differ by exercise and individual. High-repetition sets generally produce less reliable maximum estimates. This calculator does not assess technique, fatigue, injury risk, or whether a maximal lift is appropriate.
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