1RM Calculator
Calculate your Hip Thrust one rep max
Enter weight and reps to see your estimated 1RM
Based on 80kg(M)/60kg(F) BW
| Beg | Int | Adv | |
|---|---|---|---|
| Male | 60 kg | 120 kg | 170 kg |
| Female | 30 kg | 60 kg | 100 kg |
5×8 @ 90 kg, BW 70kg
1RM = 120 kg (male int.)
| Reps | % | Weight |
|---|---|---|
| 1 | 97% | 116 kg |
| 3 | 91% | 109 kg |
| 5 | 86% | 103 kg |
| 8 | 79% | 94.5 kg |
| 10 | 75% | 90 kg |
| 12 | 71% | 85.5 kg |
| 15 | 67% | 80 kg |
Male, 80kg BW
Compared with exercises targeting the same muscle group.
| Exercise | Equipment | Muscles | MET | Int. 1RM |
|---|---|---|---|---|
Hip Thrust | Barbell | Glutes | 6 | 120 kg |
| Barbell | Quads, Glutes | 8 | 100 kg | |
| Barbell | Quads | 7.5 | 80 kg | |
| Barbell | Hamstrings, Glutes | 6.5 | 90 kg |
1RM (one rep max) is the maximum weight you can lift for a single repetition of a given exercise. It is a standard measure of muscular strength used by coaches, athletes, and researchers worldwide.
This calculator uses the Epley formula: 1RM = Weight × (1 + Reps ÷ 30). It provides a reliable estimate when lifting in the 2-12 rep range.
Strength standards are reference values based on data from competitive and recreational lifters. Standards are based on 80 kg (male) and 60 kg (female) reference body weights.
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