Leg Press 1RM Calculator

Calculate your one-rep max for leg press using proven scientific formulas. Enter your working weight and reps to determine maximum strength potential.

Weight Lifted

Enter the weight you can lift for the specified number of reps

Reps Performed Number of repetitions performed at the given weight (1-20 reps for accuracy)

1RM Formula

Choose calculation method – Epley is most common, Average provides balanced estimate

Leg Press 1RM Calculator: Complete Training Guide

Calculate your leg press one-rep maximum using scientifically proven formulas. Our calculator uses Epley, Brzycki, and Lander equations to estimate maximum strength from submaximal lifts, helping you plan training loads safely.

🧮 1RM Formulas

Three validated formulas calculate maximum strength: Epley (most common), Brzycki (conservative), and Lander (powerlifting-focused). Research shows these formulas provide accurate estimates for training planning.

📈 Training Applications

Use 1RM calculations to determine training percentages: 70-85% for strength, 85-95% for power, 60-70% for hypertrophy. Studies validate percentage-based programming effectiveness.

📊 1RM Formula Comparison

Formula	Equation	Best For	Accuracy Range
Epley	Weight × (1 + reps/30)	General Training	1-10 reps
Brzycki	Weight × 36/(37-reps)	Conservative Estimate	2-10 reps
Lander	100×Weight/(101.3-2.67×reps)	Powerlifting	1-7 reps
Average	Mean of all three	Balanced Approach	1-10 reps

💪 Training Zones Based on 1RM

🏋️

Strength (85-95%)

Low reps (1-5), long rest periods. Builds maximum force production and neural adaptations.

⚡

Power (70-85%)

Explosive movement, moderate reps (3-6). Develops rate of force development.

💪

Hypertrophy (60-75%)

Moderate reps (6-12), shorter rest. Maximizes muscle growth and volume.

🔄

Endurance (40-60%)

High reps (15+), minimal rest. Improves muscular endurance and work capacity.

🛡️ Safety Guidelines

According to exercise safety research, proper 1RM testing requires careful preparation:

Warm-up Protocol: 5-10 minutes general warm-up, then progressive loading to 80% estimated 1RM.
Rest Periods: 3-5 minutes between heavy attempts to ensure full recovery.
Spotter Safety: Always use safety bars or have experienced spotters present.
Form Maintenance: Never sacrifice technique for heavier weight – injury risk increases exponentially.
Testing Frequency: Limit true 1RM attempts to every 4-6 weeks to prevent overreaching.
Recovery Planning: Allow 48-72 hours recovery after maximum effort testing.

References

Amarante do Nascimento, Matheus & Cyrino, Edilson & Nakamura, Fabio & Romanzini, Marcelo & Pianca, Humberto & Queiroga, Marcos. (2007). Validation of the Brzycki equation for the estimation of 1-RM in the bench press. Revista Brasileira de Medicina do Esporte. 13. 40e-42e.
Díez-Fernández DM, Baena-Raya A, García-Ramos A, Esteban-Simón A, Rodríguez-Pérez MA, Casimiro-Andújar AJ, Soriano-Maldonado A. Estimating the one-repetition maximum on the leg-press exercise . PeerJ. 2023 Sep 27;11:e16175. doi: 10.7717/peerj.16175. PMID: 37786578; PMCID: PMC10541811.
Da Silva EM, Brentano MA, Cadore EL, De Almeida AP, Kruel LF. Analysis of muscle activation during different leg press exercises at submaximum effort levels. J Strength Cond Res. 2008 Jul;22(4):1059-65. doi: 10.1519/JSC.0b013e3181739445. PMID: 18545207.

Author

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Health Regimen,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

Leg Press Max (1RM) Calculator