🏋️ One-Rep Max (1RM) Calculator

Estimate your one-rep max from a submaximal set — the weight you lifted and reps completed, with good form.

زیادہ سے زیادہ ایک دفعہ اٹھایا جانے والا وزن — بھاری ٹیسٹ کے بغیر، فارمولے سے اندازہ۔

Weight lifted (kg) Repetitions completed (1–12)

Training loads (% of estimated 1RM)
% of 1RM	Weight (kg)	Typical use

Planning tool, not medical advice. These are estimates from population formulas (Epley 1985; Brzycki 1993), most accurate from sets of 2–6 reps taken close to failure. Never attempt a heavy single without a spotter. If you have a heart condition, high blood pressure, or are new to lifting, talk to a doctor or qualified trainer first.

یہ اندازہ ہے، پیمائش نہیں۔ بھاری وزن ہمیشہ اسپاٹر کے ساتھ اٹھائیں۔

Formulas (Google-verified): Epley: 1RM = weight × (1 + reps ÷ 30). Brzycki: 1RM = weight × 36 ÷ (37 − reps). The tool averages both for a balanced estimate.