How to Track Your 1RM Over Time

Your one-rep max (1RM) is the most weight you can lift once. It's the clearest single number for strength progress — but testing a true max every week is fatiguing and risky. The fix:estimated 1RM, calculated from the sets you already do, tracked as a trend over time.

The formulas

Two formulas dominate, and they agree closely in the 1–10 rep range:

• Epley: 1RM = weight × (1 + reps ÷ 30)
• Brzycki: 1RM = weight × 36 ÷ (37 − reps)

Try them with the free 1RM calculator. Above ~10 reps the estimate drifts, so base it on heavier sets when you can.

How to track it well

• Use a consistent rep range. Estimating from similar rep counts keeps the trend comparable week to week.
• Log every working set. The more data points, the smoother and more trustworthy the line.
• Watch the trend, not single sessions. Day-to-day readiness varies; the 4–12 week direction is what matters.
• Separate estimated from tested. An occasional true-max single is useful for calibration, but the estimate is your everyday gauge.

Let the app do it

Ironside computes estimated 1RM after every set and charts it per exercise automatically, alongside volume and PR trends — plus plateau and momentum insights that flag when a lift has stalled. No spreadsheets, no manual formulas.

Related

Use the 1RM calculator and thevolume calculator, or see how Ironside compares as a Strong alternative.