One Rep Max (1RM) Deadlift Calculator

How to Calculate One Rep Max (1RM) for Deadlift

Calculating your one rep max (1RM) for the deadlift is an essential tool for strength training and powerlifting. It helps you gauge your maximum strength and plan your training programs effectively. While the most accurate way to determine your 1RM is through actual testing, it's not always practical or safe to attempt maximal lifts regularly. That's where 1RM calculators come in handy.

One Rep Max (1RM) Deadlift Formula

The formula we use to estimate the 1RM is the Brzycki formula:

$$1RM = \frac{Weight}{1.0278 - 0.0278 \times Reps}$$

Where:

• 1RM is the estimated one rep max
• Weight is the weight lifted in the set (in kg or lbs)
• Reps is the number of repetitions performed (typically between 1-10 for accuracy)

Calculation Steps

1. Perform a set of deadlifts with a weight you can lift for 1-10 repetitions.
2. Record the weight lifted and the number of repetitions completed.
3. Input these values into the Brzycki formula.
4. Calculate to get your estimated 1RM.

Example Calculation

Let's calculate the 1RM for a person with the following lift:

• Weight lifted: 100 kg
• Repetitions: 5

Step 1: Input the values into the formula

$$1RM = \frac{100}{1.0278 - 0.0278 \times 5}$$

Step 2: Solve the equation

$$\begin{align} 1RM &= \frac{100}{1.0278 - 0.139} \\ &= \frac{100}{0.8888} \\ &\approx 112.51 \text{ kg} \end{align}$$

Therefore, based on lifting 100 kg for 5 reps, this person's estimated one rep max for the deadlift is approximately 112.51 kg.

Visual Representation

This bar chart illustrates the estimated 1RM and common training percentages based on the example calculation. It provides a visual representation of how the 1RM estimate compares to the input weight and how different training intensities (90%, 80%, 70% of 1RM) relate to the maximum.