Strengtherapy 1RM Calculator<\/title>\n<style>\n body {\n font-family: 'Montserrat', sans-serif;\n background-color: #1f2227;\n color: white;\n text-align: center;\n padding: 20px;\n }\n\n h1 {\n color: #00a2ff;\n font-weight: 700;\n letter-spacing: 1px;\n text-align: center;\n white-space: nowrap;\n }\n\n .calculator {\n max-width: 800px;\n margin: 0 auto;\n background: #2a2d34;\n border-radius: 20px;\n padding: 30px;\n box-shadow: 0 0 20px rgba(0, 162, 255, 0.2);\n }\n\n input, select {\n padding: 12px;\n margin: 8px;\n border: none;\n border-radius: 10px;\n font-size: 1.1rem;\n width: 150px;\n background: white;\n color: black;\n -webkit-appearance: none;\n appearance: none;\n }\n\n input:focus, select:focus {\n outline: 2px solid #00a2ff;\n }\n\n .unit-toggle {\n margin-top: 10px;\n }\n\n .unit-toggle button {\n padding: 8px 16px;\n margin: 5px;\n border: none;\n border-radius: 8px;\n font-size: 1rem;\n cursor: pointer;\n background-color: #00a2ff;\n color: white;\n }\n\n \/* === 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auto;\n display: table;\n table-layout: fixed;\n }\n\n th, td {\n padding: 10px;\n text-align: center;\n }\n }\n<\/style>\n<\/head>\n<body>\n\n <h1>Strengtherapy 1RM Calculator<\/h1>\n\n <div class=\"calculator\">\n <input type=\"number\" id=\"weight\" placeholder=\"Weight lifted\" \/>\n <select id=\"reps\">\n <option value=\"\">Reps<\/option>\n <script>\n for (let i = 1; i <= 20; i++) {\n document.write(`<option value=\"${i}\">${i}<\/option>`);\n }\n <\/script>\n <\/select>\n\n <div class=\"unit-toggle\">\n <button onclick=\"setUnit('kg')\">KG<\/button>\n <button onclick=\"setUnit('lb')\">LB<\/button>\n <\/div>\n\n <button class=\"calc-button\" onclick=\"calculate1RM()\"><\/button>\n\n <div id=\"output\" class=\"results\"><\/div>\n\n <h2>Suggested Reps by % of 1RM<\/h2>\n <table>\n <thead>\n <tr><th>% 1RM<\/th><th>Reps<\/th><\/tr>\n <\/thead>\n <tbody>\n <tr><td>95\u2013100%<\/td><td>1\u20132 reps<\/td><\/tr>\n <tr><td>90\u201394%<\/td><td>2\u20133 reps<\/td><\/tr>\n <tr><td>80\u201389%<\/td><td>4\u20136 reps<\/td><\/tr>\n <tr><td>70\u201379%<\/td><td>7\u201310 reps<\/td><\/tr>\n <tr><td>60\u201369%<\/td><td>11\u201315 reps<\/td><\/tr>\n <tr><td>50\u201359%<\/td><td>16\u201320 reps<\/td><\/tr>\n <\/tbody>\n <\/table>\n\n <h2>Training Zones<\/h2>\n <table id=\"zones\">\n <thead>\n <tr><th>Zone<\/th><th>% 1RM<\/th><\/tr>\n <\/thead>\n <tbody>\n <tr id=\"absolute-strength\"><td>Absolute Strength<\/td><td>90\u2013100%<\/td><\/tr>\n <tr id=\"strength-speed\"><td>Strength-Speed<\/td><td>80\u201389%<\/td><\/tr>\n <tr id=\"hypertrophy\"><td>Hypertrophy<\/td><td>65\u201379%<\/td><\/tr>\n <tr id=\"strength-endurance\"><td>Strength Endurance<\/td><td>40\u201364%<\/td><\/tr>\n <tr id=\"recovery\"><td>Recovery \/ Technique<\/td><td><40%<\/td><\/tr>\n <\/tbody>\n <\/table>\n <\/div>\n\n<script>\n let unit = 'kg';\n\n function setUnit(u) {\n unit = u;\n }\n\n function roundToNearest2_5(num) {\n return Math.round(num \/ 2.5) * 2.5;\n }\n\n function formatResult(value) {\n return Number.isInteger(value) ? value.toString() : value.toFixed(1);\n }\n\n function calculate1RM() {\n const weight = parseFloat(document.getElementById('weight').value);\n const reps = parseInt(document.getElementById('reps').value);\n if (!weight || !reps) return alert('Please enter weight and reps.');\n\n const oneRM = weight * (1 + reps \/ 30);\n const percentages = [];\n for (let i = 100; i >= 20; i -= 5) {\n percentages.push(i);\n }\n\n const column1 = percentages.slice(0, 9);\n const column2 = percentages.slice(9);\n\n const outputDiv = document.getElementById('output');\n outputDiv.innerHTML = `\n <div class=\"column\">\n ${column1.map(p => {\n const val = roundToNearest2_5(oneRM * (p \/ 100));\n return `<div class='result-item'>${p}% : ${formatResult(val)} ${unit}<\/div>`;\n }).join('')}\n <\/div>\n <div class=\"column\">\n ${column2.map(p => {\n const val = roundToNearest2_5(oneRM * (p \/ 100));\n return `<div class='result-item'>${p}% : ${formatResult(val)} ${unit}<\/div>`;\n }).join('')}\n <\/div>\n `;\n\n const percentLifted = (weight \/ oneRM) * 100;\n highlightZone(percentLifted);\n }\n\n function highlightZone(percent) {\n const zones = [\n { id: 'absolute-strength', range: [90, 100] },\n { id: 'strength-speed', range: [80, 89] },\n { id: 'hypertrophy', range: [65, 79] },\n { id: 'strength-endurance', range: [40, 64] },\n { id: 'recovery', range: [0, 39] }\n ];\n\n zones.forEach(z => {\n const row = document.getElementById(z.id);\n row.classList.remove('highlight');\n if (percent >= z.range[0] && percent <= z.range[1]) {\n row.classList.add('highlight');\n }\n });\n }\n<\/script>\n<\/body>\n<\/html>\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Strengtherapy 1RM Calculator Strengtherapy 1RM Calculator Reps KG LB Suggested Reps by % of 1RM % 1RM Reps 95\u2013100% 1\u20132 reps 90\u201394% 2\u20133 reps 80\u201389% 4\u20136 reps 70\u201379% 7\u201310 reps…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"class_list":["post-79","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t<meta name=\"description\" content=\"Strengtherapy 1RM Calculator Strengtherapy 1RM Calculator Reps KG LB Suggested Reps by % of 1RM % 1RM Reps 95\u2013100% 1\u20132 reps 90\u201394% 2\u20133 reps 80\u201389% 4\u20136 reps 70\u201379% 7\u201310 reps 60\u201369% 11\u201315 reps 50\u201359% 16\u201320 reps Training Zones Zone % 1RM Absolute Strength 90\u2013100% Strength-Speed 80\u201389% Hypertrophy 65\u201379% Strength Endurance 40\u201364% Recovery \/ Technique\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/strengtherapy.co.uk\/?page_id=79\" 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{"id":79,"date":"2021-09-02T19:38:07","date_gmt":"2021-09-02T19:38:07","guid":{"rendered":"https:\/\/strengtherapy.co.uk\/?page_id=79"},"modified":"2025-10-09T17:54:02","modified_gmt":"2025-10-09T17:54:02","slug":"1-rm-calculator","status":"publish","type":"page","link":"https:\/\/strengtherapy.co.uk\/?page_id=79","title":{"rendered":"1 RM Calculator"},"content":{"rendered":"\n\n\n\n\n\nStrengtherapy 1RM Calculator<\/title>\n<style>\n body {\n font-family: 'Montserrat', sans-serif;\n background-color: #1f2227;\n color: white;\n text-align: center;\n padding: 20px;\n }\n\n h1 {\n color: #00a2ff;\n font-weight: 700;\n letter-spacing: 1px;\n text-align: center;\n white-space: nowrap;\n }\n\n .calculator {\n max-width: 800px;\n margin: 0 auto;\n background: #2a2d34;\n border-radius: 20px;\n padding: 30px;\n box-shadow: 0 0 20px rgba(0, 162, 255, 0.2);\n }\n\n input, select {\n padding: 12px;\n margin: 8px;\n border: none;\n border-radius: 10px;\n font-size: 1.1rem;\n width: 150px;\n 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box-shadow: 0 0 10px rgba(0, 162, 255, 0.2);\n background: #2a2d34;\n color: white;\n }\n\n thead {\n background: #1f2227;\n color: #00a2ff;\n }\n\n th {\n padding: 12px;\n text-align: center;\n text-transform: uppercase;\n font-weight: 700;\n letter-spacing: 1px;\n background: #1f2227;\n }\n\n td {\n background: #2a2d34;\n padding: 12px;\n text-align: center;\n border-bottom: 1px solid rgba(255, 255, 255, 0.1);\n }\n\n tr:nth-child(even) td {\n background: #24272e;\n }\n\n tr:nth-child(odd) td {\n background: #2a2d34;\n }\n\n tr:hover td {\n background: rgba(0, 162, 255, 0.1);\n }\n\n \/* === Mobile Optimization === *\/\n @media (max-width: 600px) {\n body {\n padding: 10px;\n overflow-x: hidden;\n }\n\n h1 {\n font-size: 1.4rem;\n text-align: center;\n white-space: normal;\n margin: 0 auto 20px;\n }\n\n .calculator {\n width: 95%;\n margin: 0 auto;\n padding: 20px;\n }\n\n input, select {\n width: 90%;\n margin: 6px 0;\n background: white !important;\n }\n\n .unit-toggle button {\n width: 42%;\n margin: 4px;\n }\n\n .calc-button {\n width: 150px;\n height: 150px;\n margin-top: 10px;\n background-size: contain;\n }\n\n .results {\n flex-direction: column;\n align-items: center;\n justify-content: center;\n text-align: center;\n width: 100%;\n margin: 0 auto;\n }\n\n .column {\n width: 90%;\n max-width: 350px;\n margin: 0 auto;\n }\n\n table {\n width: 100%;\n margin: 10px auto;\n display: table;\n table-layout: fixed;\n }\n\n th, td {\n padding: 10px;\n text-align: center;\n }\n }\n<\/style>\n<\/head>\n<body>\n\n <h1>Strengtherapy 1RM Calculator<\/h1>\n\n <div class=\"calculator\">\n <input type=\"number\" id=\"weight\" placeholder=\"Weight lifted\" \/>\n <select id=\"reps\">\n <option value=\"\">Reps<\/option>\n <script>\n for (let i = 1; i <= 20; i++) {\n document.write(`<option value=\"${i}\">${i}<\/option>`);\n }\n <\/script>\n <\/select>\n\n <div class=\"unit-toggle\">\n <button onclick=\"setUnit('kg')\">KG<\/button>\n <button onclick=\"setUnit('lb')\">LB<\/button>\n <\/div>\n\n <button class=\"calc-button\" onclick=\"calculate1RM()\"><\/button>\n\n <div id=\"output\" class=\"results\"><\/div>\n\n <h2>Suggested Reps by % of 1RM<\/h2>\n <table>\n <thead>\n <tr><th>% 1RM<\/th><th>Reps<\/th><\/tr>\n <\/thead>\n <tbody>\n <tr><td>95\u2013100%<\/td><td>1\u20132 reps<\/td><\/tr>\n <tr><td>90\u201394%<\/td><td>2\u20133 reps<\/td><\/tr>\n <tr><td>80\u201389%<\/td><td>4\u20136 reps<\/td><\/tr>\n <tr><td>70\u201379%<\/td><td>7\u201310 reps<\/td><\/tr>\n <tr><td>60\u201369%<\/td><td>11\u201315 reps<\/td><\/tr>\n <tr><td>50\u201359%<\/td><td>16\u201320 reps<\/td><\/tr>\n <\/tbody>\n <\/table>\n\n <h2>Training Zones<\/h2>\n <table id=\"zones\">\n <thead>\n <tr><th>Zone<\/th><th>% 1RM<\/th><\/tr>\n <\/thead>\n <tbody>\n <tr id=\"absolute-strength\"><td>Absolute Strength<\/td><td>90\u2013100%<\/td><\/tr>\n <tr id=\"strength-speed\"><td>Strength-Speed<\/td><td>80\u201389%<\/td><\/tr>\n <tr id=\"hypertrophy\"><td>Hypertrophy<\/td><td>65\u201379%<\/td><\/tr>\n <tr id=\"strength-endurance\"><td>Strength Endurance<\/td><td>40\u201364%<\/td><\/tr>\n <tr id=\"recovery\"><td>Recovery \/ Technique<\/td><td><40%<\/td><\/tr>\n <\/tbody>\n <\/table>\n <\/div>\n\n<script>\n let unit = 'kg';\n\n function setUnit(u) {\n unit = u;\n }\n\n function roundToNearest2_5(num) {\n return Math.round(num \/ 2.5) * 2.5;\n }\n\n function formatResult(value) {\n return Number.isInteger(value) ? value.toString() : value.toFixed(1);\n }\n\n function calculate1RM() {\n const weight = parseFloat(document.getElementById('weight').value);\n const reps = parseInt(document.getElementById('reps').value);\n if (!weight || !reps) return alert('Please enter weight and reps.');\n\n const oneRM = weight * (1 + reps \/ 30);\n const percentages = [];\n for (let i = 100; i >= 20; i -= 5) {\n percentages.push(i);\n }\n\n const column1 = percentages.slice(0, 9);\n const column2 = percentages.slice(9);\n\n const outputDiv = document.getElementById('output');\n outputDiv.innerHTML = `\n <div class=\"column\">\n ${column1.map(p => {\n const val = roundToNearest2_5(oneRM * (p \/ 100));\n return `<div class='result-item'>${p}% : ${formatResult(val)} ${unit}<\/div>`;\n }).join('')}\n <\/div>\n <div class=\"column\">\n ${column2.map(p => {\n const val = roundToNearest2_5(oneRM * (p \/ 100));\n return `<div class='result-item'>${p}% : ${formatResult(val)} ${unit}<\/div>`;\n }).join('')}\n <\/div>\n `;\n\n const percentLifted = (weight \/ oneRM) * 100;\n highlightZone(percentLifted);\n }\n\n function highlightZone(percent) {\n const zones = [\n { id: 'absolute-strength', range: [90, 100] },\n { id: 'strength-speed', range: [80, 89] },\n { id: 'hypertrophy', range: [65, 79] },\n { id: 'strength-endurance', range: [40, 64] },\n { id: 'recovery', range: [0, 39] }\n ];\n\n zones.forEach(z => {\n const row = document.getElementById(z.id);\n row.classList.remove('highlight');\n if (percent >= z.range[0] && percent <= z.range[1]) {\n row.classList.add('highlight');\n }\n });\n }\n<\/script>\n<\/body>\n<\/html>\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Strengtherapy 1RM Calculator Strengtherapy 1RM Calculator Reps KG LB Suggested Reps by % of 1RM % 1RM Reps 95\u2013100% 1\u20132 reps 90\u201394% 2\u20133 reps 80\u201389% 4\u20136 reps 70\u201379% 7\u201310 reps…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"class_list":["post-79","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t<meta name=\"description\" content=\"Strengtherapy 1RM Calculator Strengtherapy 1RM Calculator Reps KG LB Suggested Reps by % of 1RM % 1RM Reps 95\u2013100% 1\u20132 reps 90\u201394% 2\u20133 reps 80\u201389% 4\u20136 reps 70\u201379% 7\u201310 reps 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