Strength Goal Calculator
Calculate your one-rep max (1RM), training max, and strength goals. Determine weights for different rep ranges based on your current lifts.
Step 1: Current Lift
One-Rep Max Formula (Brzycki)
1RM = Weight × (36 / (37 – Reps))
Training Max = 1RM × 0.9 (Recommended)
Step 2: Goal Settings
Strength Standards (185lb Male)
Beginner: 1RM < 1.25× bodyweight
Intermediate: 1RM 1.25-1.5× bodyweight
Advanced: 1RM 1.5-2× bodyweight
Elite: 1RM > 2× bodyweight
Strength Goal Results
Your Estimated One-Rep Max
Strength Level Comparison
| Strength Level | Bodyweight Multiple | Example (185lb person) | Classification |
|---|
Strength Calculation Formulas
Brzycki Formula (Most Common)
1RM = Weight × (36 / (37 – Reps))
Where:
• Weight = Amount lifted
• Reps = Number of repetitions performed
Alternative Formulas:
• Epley: 1RM = Weight × (1 + Reps/30)
• Lander: 1RM = (100 × Weight) / (101.3 – 2.67123 × Reps)
• O’Conner: 1RM = Weight × (1 + 0.025 × Reps)
Example Calculation
Example: 185 lbs for 5 Reps
Using Brzycki Formula:
1RM = 185 × (36 / (37 – 5))
1RM = 185 × (36 / 32)
1RM = 185 × 1.125
1RM = 208.125 lbs ≈ 208 lbs
Training Max (90%):
208 × 0.9 = 187.2 lbs ≈ 187 lbs
3 Rep Max (Estimated):
208 × 0.93 = 193.4 lbs ≈ 193 lbs
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