1RM calculator
This 1RM calculator works out your one rep max for the squat, bench press and deadlift from any set of 1 to 10 reps, in kilos or pounds. Then see what rugby players lift, and what your number means for the rest of your training.
Part of our rugby fitness tests.
Estimated one rep max
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Type the weight you lifted and pick the reps.
What rugby players squat
- Forwards who turned professional, at 19158 kg
- Forwards who stayed amateur, at 19149 kg
- Backs who turned professional, at 19137 kg
- Backs who stayed amateur, at 19135 kg
- National amateur men, forwards195 kg
- National amateur men, backs209 kg
- National amateur women, forwards114 kg
- National amateur women, backs140 kg
Lincoln University's players were estimated with the same formula; the national amateur players lifted a true single on a Smith machine, so the two are not like for like. Sources below.
Under 18?
Do not test a true one rep max. Lift a set of 3 to 5 with your coach watching, and let the calculator work out the rest.
How the 1RM calculator works
It uses Brzycki’s formula: one rep max = weight × 36 ÷ (37 − reps). It is the formula our Teams portal uses for a squad’s testing, and the one a New Zealand study used to estimate rugby players’ lifts, so a number from here and a number from your club mean the same thing. Like the portal, it takes 1 to 10 reps.
| Reps | Multiplied by | 100 becomes |
|---|---|---|
| 1 | 1.000 | 100 |
| 2 | 1.029 | 103 |
| 3 | 1.059 | 106 |
| 4 | 1.091 | 109 |
| 5 | 1.125 | 112.5 |
| 6 | 1.161 | 116 |
| 7 | 1.200 | 120 |
| 8 | 1.241 | 124 |
| 9 | 1.286 | 128.5 |
| 10 | 1.333 | 133.5 |
Warm up first
Build up to your working weight over a few lighter sets, so the set you count is your best one.Pick a weight for 3 to 5
A heavy set you can control is quicker and safer than a true single, and the calculator does the rest.Count clean reps only
Full depth on the squat, the bar to the chest on the bench, standing tall on the deadlift. A rep that is not clean does not count.Have a spotter
Somebody behind you on the squat and over the bar on the bench, every time.
Other calculators use other formulas. Epley’s, the other common one, gives a little more: for 5 reps it multiplies by 1.167 where Brzycki’s uses 1.125. Use one formula and stick with it, so your numbers can be compared.
What rugby players lift
Forwards lift more than backs in total, and backs match or beat them for their size. That is the finding of a 2026 review of 37 studies, and the calculator shows real players’ lifts for each lift, drawn in your unit.
Lincoln University, Canterbury
First-year scholarship players, about 19, estimated with the same formula as this calculator. The forwards who went on to turn professional out-lifted the forwards who stayed amateur in the deadlift, squat and bench, even though they ran less in the yo-yo test.
National amateur men and women
A true one rep max on a Smith machine, so not like for like with a free-bar estimate. Between forwards and backs, no difference in the squat or bench was big enough to count.
For speed, the number that matters is your squat against your own body weight: Phil Healey’s Train for Top Speed lesson in the app chases a squat of twice body weight. Phil Healey has run strength and conditioning for the Chiefs, Glasgow Warriors and the Blues, and heads our programming. Our rugby speed training guide has more of his work.
Sources
- Hamlin MJ, Deuchrass RW, Elliot CE, Manimmanakorn N. Short and long-term differences in anthropometric characteristics and physical performance between male rugby players that became professional or remained amateur. J Exerc Sci Fit. 2021;19:143.
- Alonso-Aubin DA, Picón-Martínez M, Chulvi-Medrano I, et al. Strength and power characteristics in national amateur rugby players. Int J Environ Res Public Health. 2021;18:5615.
- Czyż K, Kasicki K, Rydzik Ł, et al. Position-specific differences in physical fitness characteristics among adult male rugby players: systematic review. J Funct Morphol Kinesiol. 2026;11:313.
1RM calculator questions
How do you calculate a 1RM?
To calculate a 1RM, lift a weight you can control for 1 to 10 clean reps, then put the weight and the reps into a formula. This calculator uses Brzycki's: one rep max = weight × 36 ÷ (37 − reps). It is the formula our Teams portal uses, and the one a New Zealand study used on rugby players.
What is the difference between a 1RM and a 5RM?
A 1RM is the most you can lift once; a 5RM is the most you can lift five times. A 5RM is quicker and safer to test, and the calculator turns it into an estimated 1RM: 100 lifted for 5 reps estimates a one rep max of 112.5, in whichever unit you lift in.
How accurate is a 1RM calculator?
A 1RM calculator gives an estimate, not a lift. Brzycki's formula has been shown to predict a measured one rep max closely, which is why rugby researchers and our own Teams portal use it. Count only clean reps, stop at 10, and use the same lift and depth each time you test.
Should under-18s test a one rep max?
Under-18s should not test a true one rep max. Lift a set of 3 to 5 with your coach watching and let the calculator estimate the rest. Plenty of squads never test a true single at any age: it is slow, and risky with young players.
What is a good squat for a rugby player?
A good squat for a rugby player is measured against your own body weight as much as anyone else's. Phil Healey's Train for Top Speed lesson chases a squat of twice your body weight. Type your body weight into the calculator and it shows where your squat sits.
Do forwards lift more than backs in rugby?
Forwards lift more than backs in total: a 2026 review of 37 studies found forwards have more absolute strength, but scaled to body mass the gap shrinks or turns the other way. In a study of national amateur players, no difference in squat or bench by position was statistically significant.
Train for it with Elite Rugby App
Elite Rugby App's gym programs give you the squat, bench and deadlift sessions for your position, with the speed and fitness work around them, built with professional players and coaches.
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