What’s a One Rep Max?
Your 1 rep max is the maximum amount of weight you can lift for a single repetition.
Knowing your one-rep max is especially significant when training for the sport of powerlifting because, in competition, you will make your all-out effort for the big three lifts:
- Squat,
- Bench Press, and
- Deadlift
But, most likely, you are not in a powerlifting competition, and instead, you merely want to lose weight, get stronger, and transform your body.
Sounds like a tall order?
Not true!
Once you learn about the fantastic benefits of deadlifts, you realize that few strength training exercises on earth will lean out your body faster than this powerful compound movement.
Therefore, you need a max deadlift calculator that will help you train safely and make progress in your deadlift program.
This article reveals how to calculate your one-rep maximum for the deadlift, squat, and bench press fast in 5 easy steps.
Of course, if you want to determine your 1RM immediately, use Hashi Mashi’s 1 Rep Max Deadlift Calculator!
How to Find Your 1RM Without Risk of Injury
Why do you need to know how to calculate your 1 rep max deadlift?
You can try your max deadlift, squat, or bench press and see how much weight you can lift, right?
Well, attempting a one-repetition maximum on a squat, deadlift, or bench press is a terrible idea unless you have a deep-seated desire to hurt yourself.
Some of the greatest Strongmen and Powerlifters never attempted their absolute max.
For example, Herman Goerner, a name you likely never heard of, was at one time considered the most powerful man on the planet.
Yet, he never attempted to deadlift the max weight possible.
And, if you think he didn’t lift that much, check out some of his most extraordinary lifts over a hundred years ago!
They will leave you speechless.
So, rather than risking injury, follow the lead of these advanced lifters and use Epley’s equation to determine your 1RM.
The 1 Rep Max Deadlift Calculator Formula
While there are several different ways to estimate your potential 1rm, here is one of the most accurate formulas to assess your one-rep max for use in a beginner deadlift program:
- 1 RM = weight x reps x 0.0333 + weight
Where:
1RM = the predicted maximum amount of weight you can lift for a single repetition.
Weight = the total weight, including the Olympic barbell and any additional weightlifting bumper plates.
Reps = number of reps, aka the number of repetitions
This formula is known as the Epley formula.¹
Jim Wendler, coach, athlete, and elite powerlifter, popularized the Epley formula in his classic strength training method: 5/3/1.
As a result of his 5/3/1 program, the Epley formula is also known as the Wendler formula.
This 1Rep Max deadlift calculator formula works for the most critical barbell compound exercises, such as;
- squats,
- deadlifts,
- bench presses,
- power cleans,
- overhead press, and
- barbell bent-over rows
And any other compound weightlifting exercises like the front squat.
How to Test Your 1 Rep Max
How to Warm Up to Test Your 1RM
To determine your one-rep max deadlift the safe way, do the following:
A good starting point is to use a lighter weight.
For example, test if you can easily lift two 20-pound kettlebells from the floor.
Put the kettlebells down on the floor, push your hips back, grip the kettlebell handles, keep your back straight, tighten (brace) your core, and drive the floor away with your feet.
Do NOT lift the kettlebells with your arms.
See the proper form deadlift checklist for more deadlifting tips.
Instead, keep your arms long, and imagine that they are like hooks, only there to grip the handle tightly.
It is your leg drive against the floor and the strength of your posterior chain muscles that will lift the weight off the floor.
The posterior chain refers to those muscles on your body’s back half.
Your glutes, hamstrings, erector spinae, and lats, are the main muscles that power the deadlift.
If you can easily lift two 20 or 30-pound kettlebells, move on to an Olympic barbell with two 10-lb bumper plates on each side.
Why Use Bumper Plates?
Bumper plates are an excellent tool for the deadlift beginner because a 10-pound bumper plate has the same circumference as a standard set of 45-pound iron plates.
For example, these color-coded Olympic Bumper Plates from Everyday Essentials come in 10, 15, 25, 35, 45, and 55 pounds, which means that you can warm up using bumper plates with the barbell already set at the typical height for a standard deadlift.
The proper bar height for a deadlift is 8.75 inches, no matter how tall or short you are.
Always deadlift at the standard bar height.
This traditional bar height is better for your safety and competition, should you want to go beyond deadlifting for fitness and pursue powerlifting.
Made from virgin and recycled rubber with a cast iron core, you will protect your floor and not make as much noise deadlifting with bumper plates as iron plates, which is a welcome feature when you have a home or garage gym.
How to Test Your 1RM
With a pair of 10 lb bumper plates, the total weight of a 45-pound Olympic barbell is 65 pounds.
Attempt to do five repetitions.
If it feels comfortable, add another pair of 10-pound iron plates to bring the weight up to 85 pounds.
Do five more deadlift repetitions.
How difficult did that last set feel on a scale of 1 to 10?
Use a scale of 1 to 10, with one being the easiest and ten being the hardest.
If you feel like it is a level 6 or 7, that is heavy enough to determine your 1RM.
1RM Calculator Deadlift in 5 Easy Steps
Here is how the 1RM deadlift calculator works:
All you have to do is plug in the numbers, for example, 85 lbs and 5 reps to the 1 rep max formula:
Step 1. 1 RM calc = weight * reps * 0.0333 + weight
Step 2. 1 RM = 85 * 5 * 0.0333 + weight =
Step 3. 85 x 5 = 425
Step 4. 425 x 0.0333 = 14.1525
Step 5. 14.1525 + the original weight of 85 pounds = 99 or round up to 100 pounds.
Are Estimated 1 Rep Maxes Useful?
Hashi Mashi’s 1 Rep Max Deadlift Calculator
This 1-rep max deadlift calculator will expand to show you the estimated weights and reps you can deadlift, squat, or bench press.
Enter weight or reps
| % of 1RM | Weight | Reps |
|---|
The method for calculating your one-rep max deadlift uses Epley’s equation as explained in the 1-rep max deadlift formula above.
Therefore, it also serves as a squat max and bench press max calculator.
Instructions:
Step 1: Select your units, pounds, or kilograms.
Step 2: Adjust the amount of weight and reps with which you tested.
Enter weight or reps
| % of 1RM | Weight | Reps |
|---|
Warning: Do NOT attempt to lift the absolute maximum weight you think you can do.
The purpose of using a one-rep max calculator is to estimate your one-rep maximum for each given exercise, not lift it!
1 Rep Max Calculator Deadlift – Wrapping Up
When you want to get back into shape or get fit, you owe it to yourself to not get injured.
Sprains, strains, tears, and overtraining will hamper your progress more than skipping a workout because injuring yourself can sideline you for months.
Therefore, there are a few great benefits of using a one-rep max deadlift calculator:
- You do not need to lift your max weight to estimate it!
- Knowing your 1RM will help you get there, whatever your strength level and training goals!
- And once you know your 1RM, you can then use it in a deadlift program to make continual progress.
These are excellent reasons for using the 1RM methodology in your training.
Use Hashi Mashi’s 1 Rep Max Deadlift Calculator and start reaching your fitness goals today.
What’s Next
Now that you know your 1 rep max for the deadlift use this:
If you think you are still too heavy to start deadlifting, start your body transformation journey here.
Related posts:
- 7 Best Budget Bumper Plates for Your Home Gym in 2023
- Deadlift Everyday Without Burning Out or Hurting Yourself
- One Rep Max Calculator – 5 Ways How to Find Your 1RM
- Best Deadlift Equipment: Home Gym Guide – Start Lifting Today!
- 12-Week Deadlift Program for Beginners in Fitness or Powerlifting
Footnotes
¹ Classic formulas to predict the amount of weight you can squat, bench or deadlift
