One Rep Max Calculator
Estimate your one rep max (1RM) from the weight and reps you can perform.
For best accuracy, use a weight you can lift 1-10 times
Estimated One Rep Max
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Brzycki Formula
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Epley Formula
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Lander Formula
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Training Percentages
100% (1RM)
0
95% (2 reps)
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90% (3-4 reps)
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85% (5-6 reps)
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80% (7-8 reps)
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75% (9-10 reps)
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70% (11-12 reps)
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65% (13-15 reps)
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60% (15-20 reps)
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Understanding One Rep Max
What is 1RM?
One Rep Max (1RM) is the maximum weight you can lift for a single repetition with proper form. It's used to measure strength and program training intensities.
Training Zones by Percentage:
- 90-100%: Maximal strength (1-3 reps)
- 80-90%: Strength (3-6 reps)
- 70-80%: Hypertrophy (6-12 reps)
- 60-70%: Muscular endurance (12-20 reps)
- Below 60%: Warm-up, technique work
The Formulas Used:
- Brzycki: Weight × (36 / (37 - reps)) - Most accurate for lower reps
- Epley: Weight × (1 + 0.0333 × reps) - Simple and widely used
- Lander: (100 × Weight) / (101.3 - 2.67 × reps)
Tips for Accuracy:
- Use a weight you can lift 1-10 times for best estimates
- Higher rep sets (10+) tend to overestimate 1RM
- Compound lifts estimate better than isolation exercises
- Your actual 1RM depends on technique, fatigue, and conditions