Your 1RM is the maximum amount of weight you can lift for a single complete repetition with full range of motion. It is the gold standard for measuring absolute strength and is used to set training weights across all major programs.
Which formula is most accurate for powerlifting?
Brzycki is generally preferred for heavy, low-rep sets (1–5 reps) which is the range used in powerlifting. It tends to underestimate slightly on higher reps, which is conservative and safer for programming. Epley performs similarly. For sets above 6 reps, Mayhew and Wathan are often more accurate.
How accurate are 1RM estimates?
For 1–5 rep sets, estimates are typically within 2–5% of your actual max. Accuracy drops significantly above 10 reps because individual fatigue resistance varies widely. For best results, use a set of 3–5 reps at near-maximal effort.
What is a good squat for my bodyweight?
A common benchmark for males is squatting 1.5× bodyweight (Novice level) and working toward 2.0× (Intermediate). For females the comparable targets are 1.0× (Novice) and 1.35× (Intermediate). These are general guidelines based on ExRx and Symmetric Strength population data.
What is a training max and why is it used?
A training max is typically 90% of your estimated 1RM. Programs like 5/3/1 use this value instead of your true max so that percentages land at manageable weights, reducing injury risk and allowing you to train hard consistently over months rather than peaking too quickly.
How does 5/3/1 work?
Jim Wendler's 5/3/1 is a 4-week wave cycle. Three working weeks each have three sets: Week 1 is 5×/5×/5+ reps at 65/75/85% of your training max. Week 2 is 3×/3×/3+ at 70/80/90%. Week 3 is 5×/3×/1+ at 75/85/95%. The “+” means do as many quality reps as possible. Week 4 is a deload.
What is the Texas Method?
The Texas Method is a three-day intermediate program. Monday (Volume Day) is 5 sets of 5 at ~90% of training max, Wednesday (Recovery Day) is 2×5 at lighter weight, and Friday (Intensity Day) is a single heavy set of 5 attempting a PR.
How often should I max out on squats?
True max attempts should be rare — reserved for competition prep or testing cycles a few times per year. Regular use of 1RM estimators from submaximal sets is safer and sufficient for programming. Most intermediate and advanced lifters simply increase their training max over time without true max testing.
What is Wilks score?
The Wilks score is a coefficient-based formula that adjusts a powerlifter's total (or individual lift) for bodyweight, allowing fair comparison across weight classes. A Wilks score above 300 is considered competitive. Use the full Wilks Score Calculator to see your DOTS and IPF GL scores alongside Wilks.
Should I use lb or kg for the squat calculator?
Use whichever unit you train in. Switching the unit chip updates all outputs. If you compete in powerlifting, note that competition totals are typically recorded in kilograms — toggle to kg for competition-relevant Wilks calculations.