ðŠ One Rep Max Calculator
Estimate your max lift from any rep range
How it works
Estimate your one-rep max (1RM) for any lift using the Epley and Brzycki formulas. Enter the weight you lifted and how many reps you completed. Get your estimated 1RM plus a full percentage table (95% down to 50%) for programming your training. Works for bench press, squat, deadlift, and any other lift.
Frequently Asked Questions
- Which 1RM formula is most accurate?
- The Epley and Brzycki formulas are both accurate for reps under 10. For higher rep ranges (10+), accuracy decreases for all formulas. We show the average of both for the best estimate. For competition lifters, testing your actual 1RM is always more accurate.
- How should I use percentage-based training?
- Common programming uses: 50-65% for warm-ups, 70-80% for hypertrophy (8-12 reps), 80-90% for strength (3-6 reps), 90%+ for peaking (1-3 reps). Recalculate your 1RM every 4-8 weeks as you get stronger.
- Is it safe to test my actual 1RM?
- 1RM testing carries higher injury risk than submaximal training. Always warm up thoroughly, use a spotter, and only test when fully recovered. For most people, estimating from a 3-5 rep max is safer and nearly as accurate.