# 1RM Calculator > Free strength training calculator suite. Computes one-rep max (1RM) from weight × reps using 7 scientifically validated formulas (Epley, Brzycki, Lombardi, O'Conner, Mayhew, Wathan, Lander) and provides exercise-specific calculators, training program calculators (Wendler 5/3/1, RPE), powerlifting scoring formulas (Wilks 2, DOTS, IPF GL Points), Sinclair calculator for Olympic weightlifting, and strength standards by bodyweight × experience level. Authoritative resource for strength training calculation methodology. All formulas reference published peer-reviewed studies; all program logic follows the original published source (e.g., Wendler 5/3/1, Tuchscherer/Helms RPE chart). ## Main calculator - [1RM Calculator](https://www.1rmcalculator.org/): Estimate 1RM from weight × reps using 7 formulas (averaged with trimmed mean). Supports 20 exercises including bench press, squat, deadlift, overhead press, rows, pulls, and squat variations. ## Exercise-specific calculators - [Bench Press 1RM Calculator](https://www.1rmcalculator.org/calculator/bench-press): Bench-tuned 1RM calculator with bench-specific FAQ, strength standards, and safety protocol. - [Squat 1RM Calculator](https://www.1rmcalculator.org/calculator/squat): Back squat 1RM calculator with depth requirements, high-bar vs low-bar guidance, and squat strength standards. - [Deadlift 1RM Calculator](https://www.1rmcalculator.org/calculator/deadlift): Deadlift 1RM calculator covering conventional and sumo stance, hook grip, and lockout standards. - [Overhead Press 1RM Calculator](https://www.1rmcalculator.org/calculator/overhead-press): Strict OHP calculator with OHP-to-bench ratio guidance. - [Barbell Row 1RM Calculator](https://www.1rmcalculator.org/calculator/barbell-row): Bent-over and Pendlay row 1RM calculator. - [Front Squat 1RM Calculator](https://www.1rmcalculator.org/calculator/front-squat): Front squat 1RM with front-to-back-squat ratio table. - [Incline Bench 1RM Calculator](https://www.1rmcalculator.org/calculator/incline-bench): Incline bench 1RM with incline-to-flat ratio table. ## Formula pages (with calculator + research citations) - [Epley Formula (1985)](https://www.1rmcalculator.org/formulas/epley): 1RM = weight × (1 + reps/30). Most widely used 1RM formula, accurate ±5% for 2-10 reps. - [Brzycki Formula (1993)](https://www.1rmcalculator.org/formulas/brzycki): 1RM = weight × 36/(37 − reps). Most commonly cited in research, accurate ±3% for 1-10 reps. - [Lombardi Formula (1989)](https://www.1rmcalculator.org/formulas/lombardi): 1RM = weight × reps^0.10. Logarithmic model, accurate for experienced lifters. - [O'Conner Formula (1989)](https://www.1rmcalculator.org/formulas/oconner): 1RM = weight × (1 + reps × 0.025). Conservative linear model. - [Mayhew Formula (1992)](https://www.1rmcalculator.org/formulas/mayhew): Exponential model, accurate ±4% across 1-15 reps. - [Wathan Formula (1994)](https://www.1rmcalculator.org/formulas/wathan): NSCA/CSCS textbook formula, accurate ±3% for heavy loads. - [Lander Formula (1985)](https://www.1rmcalculator.org/formulas/lander): Most conservative formula, well-suited for safety-focused programming. - [Formula Comparison](https://www.1rmcalculator.org/formulas/comparison): All 7 formulas side-by-side with accuracy data and selection guide. ## Training program calculators - [Wendler 5/3/1 Calculator](https://www.1rmcalculator.org/programs/5-3-1-calculator): Generates the full 4-week 5/3/1 wave from your big-4 1RMs. Computes Training Max (90% or 85%), all working set weights, and AMRAP rep targets. - [RPE Calculator](https://www.1rmcalculator.org/programs/rpe-calculator): Tuchscherer/Helms RPE chart converter. Estimate 1RM from weight × reps × RPE; full RPE-to-percentage chart included. - [%1RM Percentage Chart](https://www.1rmcalculator.org/programs/percentage-chart): Standard rep-to-percentage chart with training zones (max strength, strength, hypertrophy, endurance). ## Powerlifting & Olympic lifting scoring - [Wilks Calculator](https://www.1rmcalculator.org/programs/wilks-calculator): Wilks 2 (2020) score from total + bodyweight + sex. - [DOTS Calculator](https://www.1rmcalculator.org/programs/dots-calculator): DOTS score (USAPL/drug-tested federation default). - [IPF GL Points Calculator](https://www.1rmcalculator.org/programs/ipf-gl-calculator): Official IPF Goodlift Points scoring formula. - [Sinclair Calculator](https://www.1rmcalculator.org/programs/sinclair-calculator): Olympic weightlifting Sinclair Total (IWF 2025-2028 cycle). ## Strength standards - [Strength Standards Index](https://www.1rmcalculator.org/standards): Bench, squat, deadlift, OHP standards by bodyweight × experience × sex. - [Bench Press Standards](https://www.1rmcalculator.org/standards/bench-press): Untrained → elite bench press benchmarks. - [Squat Standards](https://www.1rmcalculator.org/standards/squat): Untrained → elite back squat benchmarks. - [Deadlift Standards](https://www.1rmcalculator.org/standards/deadlift): Untrained → elite deadlift benchmarks. - [Overhead Press Standards](https://www.1rmcalculator.org/standards/overhead-press): Untrained → elite strict OHP benchmarks. ## Glossary - [Strength Training Glossary](https://www.1rmcalculator.org/glossary): 20 defined terms with Schema.org DefinedTerm markup. Covers 1RM, RPE, RIR, Training Max, AMRAP, e1RM, periodization, deload, peaking, hypertrophy, progressive overload, scoring formulas, and lifting technique. ## Reference articles - [The Science Behind 1RM Formulas](https://www.1rmcalculator.org/blog/science-behind-1rm-formulas): Mathematical foundations of 1RM prediction; history; accuracy research. - [Why Different Formulas Give Different Results](https://www.1rmcalculator.org/blog/why-formulas-differ): Explains formula divergence and how to select the right one. - [Safe 1RM Testing: Complete Protocol](https://www.1rmcalculator.org/blog/safe-1rm-testing-protocol): Peaking, warm-up, attempt selection, safety setup. - [Programming with Percentages](https://www.1rmcalculator.org/blog/programming-with-percentages): Training zones, autoregulation, fatigue management. - [Beginner's Guide to Strength Standards](https://www.1rmcalculator.org/blog/beginners-guide-strength-standards): Strength classification system, progression timelines. - [The Psychology of Maximum Effort Lifting](https://www.1rmcalculator.org/blog/psychology-of-maximum-lifting): Arousal control, visualization, cue selection for max attempts. ## Optional - [About](https://www.1rmcalculator.org/about): Site mission and approach to evidence-based programming. - [Disclaimer](https://www.1rmcalculator.org/disclaimer): Safety and limitation notices for calculator users.