YOUR LIFT
Calculate your one-rep max
Enter the weight you lifted and the number of clean reps you completed.
An estimate for training, not a tested maximum.
Training weights
| Intensity | Target weight | What it means |
|---|
Percentage weights are based on the Epley estimate and are rounded to one decimal. They aren't personalized prescriptions.
Primary muscles are highlighted in teal.
PRIMARY MUSCLES
How to perform the weighted dip
- Set a stable hand position and brace your body in a straight line.
- Lower with control until you reach a comfortable depth.
- Press back up while keeping your torso steady and shoulders controlled.
Muscles worked
Main focus: Chest and triceps
Also involved: Front shoulders
Form tip
Move through a controlled range with your torso braced.
Common mistake
Dropping too deep or allowing the shoulders to collapse.
Safety and setup
Use an assisted variation if bodyweight reps are not yet controlled.
Record the extra load separately from your bodyweight.
For this movement, repetitions, technique, distance or assisted/added load may be more useful than a predicted one-rep max.
This calculator uses the total external load you enter. For dumbbell exercises, use the weight per dumbbell and be consistent when comparing workouts. For machine exercises, keep the same machine and setup, because stacks and leverage differ.
Related exercises
UNDERSTAND YOUR RESULT
What is a one-rep max?
Your one-repetition maximum (1RM) is the greatest weight you can lift once with proper form for a particular exercise. You can estimate it without attempting a heavy single: enter the weight and reps from a challenging set.
Our default estimate uses the Epley formula. We also show the Brzycki estimate so you can see that there isn't one exact formula for every lifter. The estimates become less dependable as repetitions rise, especially if the set wasn't close to your actual limit.
How accurate is a 1RM calculator?
It's a useful starting point for planning, not a guarantee of what you can lift. Rep technique, training experience, fatigue, equipment, and proximity to failure all matter. Use a recent, consistent set, ideally around 3–6 hard repetitions, and never treat the result as a reason to attempt an unsafe maximum.