1 RM Calculator

Use this Calculator to figure your 1RM in training

The competitor chooses a weight they can do between 1 and 5 repetitions. The 1RM Calculator is then used to determine the projected weight that was lifted if one maximum repetition was done. Index Points are then determined based on the 1RM and bodyweight.

First enter poundage used for any exercise then enter number of repetitions done. Click on calculate to determine the 1 repetition maximum (1 RM). Many coaches use this calculator to determine their school lifting records. It’s much safer than having athletes attempt to lift their maximum poundage. Just have them select a weight they can do 3 or 4 reps safely and use the 1 RM calculator to determine their 1RM.

Poundage Used:*
Enter Reps Done:*

Your 1RM:

Example: 260 lbs. lifted 5 repetitions equals very closely 275 lbs lifted 3 repetitions or 300 lbs. lifted once. Each would have a 300 lb. IRM

Click here for "FREE" Fly Solo Program Poundage Chart

If your program calls for three sets of 10 repetitions go to the Fly Solo Program Poundage chart and locate your 1RM in the first column then use the three "Red" columns for 10 repetitions with 195 lbs, 210 lbs and 225 lbs. If your program calls for 3 sets of 5 repetitions and your 1RM is 300 lbs your sets would come from the "Blue" columns for 5 repetitions with 225 lbs, 240 lbs and 255 lbs.

1 RM Calculator

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