🏋️ 5×5 One-Rep Max Calculator

5×5 training refers to performing 5 sets of 5 repetitions per exercise. Popularized by programs like StrongLifts 5×5 and Starting Strength, this method focuses on compound movements with linear progression. The goal is to increase the weight by 5-10 lbs every week while maintaining proper form.

The beauty of 5×5 is its simplicity: pick 3-4 compound exercises, do 5 sets of 5 reps each, and progressively increase the weight. This approach works exceptionally well for beginners and intermediates looking to build strength and muscle mass.

Typical 5×5 Workout Split

How to Calculate Your 1RM from 5×5 Performance

Your 1RM (one-rep maximum) is the maximum weight you can lift for a single repetition with proper form. Since 5×5 uses submaximal weights, we need to estimate this using scientifically-validated formulas combined with RPE (Rate of Perceived Exertion).

Research shows that RPE-based 1RM estimation is highly accurate when combined with multiple formulas, with typical error rates of ±5-10% for experienced lifters.

Understanding RPE in 5×5 Training

RPE (Rate of Perceived Exertion) measures how hard a set feels on a scale of 6-10, based on how many reps you have left before reaching failure. For 5×5, your last set should typically be RPE 8-9.

Studies confirm that RPE-based training load management is highly effective for strength development, allowing you to autoregulate based on daily recovery and readiness.

5×5 Progression Guidelines

The key to successful 5×5 training is proper progression. Here’s how to advance safely and effectively:

Weekly Progression Rules

• Complete all sets: If you finish all 5 sets at RPE ≤8, add 5-10 lbs next week
• Incomplete sets: If you fail to complete all reps, maintain current weight or decrease by 10-15 lbs
• High RPE: If your last set is RPE 9.5+, maintain current weight for next session
• Deload weeks: Every 4-6 weeks, reduce all weights by 10-15% to allow recovery

Exercise-Specific Starting Weights

Start conservatively based on your body weight and experience level:

Exercise-Specific 1RM Estimation

Different exercises have slightly different RPE-to-weight relationships due to biomechanics, muscle involvement, and technique requirements. Our calculator accounts for these differences:

Research demonstrates that exercise-specific 1RM prediction formulas improve accuracy by 8-15% compared to generic formulas, especially for compound movements.

How to Use This Calculator

Mode 1: 1RM Calculator

Use this to estimate your 1RM based on your current 5×5 performance.

1. Select your exercise (squat, bench press, etc.)
2. Enter your 5×5 working weight
3. Rate how hard your last set felt (RPE)
4. Enter actual reps completed (for incomplete sets)
5. Get your estimated 1RM and progression advice

Mode 2: 5×5 Program Generator

Generate a complete 12-week 5×5 program based on your current strength level.

1. Enter your current squat 1RM
2. Select your experience level
3. Get personalized starting weights for all exercises
4. Follow the 12-week progression plan

⚠️ Important Safety Notes

Form First: Always prioritize proper technique over heavy weights. Poor form increases injury risk and reduces strength gains.

Progressive Overload: Don’t increase weight too aggressively. The goal is steady, sustainable progress over months and years.

Recovery: Ensure adequate sleep (7-9 hours), nutrition (1.6-2.2g protein/kg bodyweight), and rest between sessions.

Individualization: Adjust based on your personal response. If you’re not recovering well, reduce volume or intensity. Consult a qualified trainer if you have any health concerns.

Related Tools

Complement your 5×5 training with these related calculators:

• Workout Intensity Calculator – Calculate training intensity using multiple methods