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1RM calculator - Estimate your one-rep max for bench, squat, deadlift

Strength training

By Jesús Narváez Tamés ·

Estimate your 1RM (one rep max) from a weight and rep count. 5 formulas (Epley, Brzycki, Lombardi, O'Connor, Lander) and a percentage table.

Estimated 1RM
116.7kg

Percentage table

  • 1 reps
    100 %
    116.7 kg
  • 2 reps
    95 %
    109.4 kg
  • 3 reps
    92 %
    106.1 kg
  • 4 reps
    89 %
    102.9 kg
  • 5 reps
    86 %
    100.0 kg
  • 6 reps
    83 %
    97.2 kg
  • 8 reps
    78 %
    92.1 kg
  • 10 reps
    75 %
    87.5 kg
  • 12 reps
    70 %
    83.3 kg
Max (1-2 reps) (≥90%) Strength (3-5 reps) (80-89%) Hypertrophy (6-12 reps) (70-79%) Volume (60-69%) Endurance (<60%)
Disclaimer: this calculator provides educational information and estimates based on standard formulas. It is not a substitute for personalised advice from a doctor, nutritionist or trainer. Consult a professional before making significant changes to your diet or training.

The 1RM (one-rep max) is the maximum weight you can lift once on a given exercise. It's used to program workouts by percentage and to measure real progress.

Indirect vs direct test

A real max test is only safe if you have ≥ 1 year of experience and a spotter. For everyone else, the estimate from a 3-5 rep set to technical failure (not absolute failure) is accurate enough. The Epley and Brzycki formulas are the most validated.

How to use the percentages

Strength work: 80-95% for 1-5 reps. Hypertrophy: 65-80% for 6-12 reps. Muscle endurance: 50-65% for 15+ reps. But individualise: two people with the same 1RM can have very different rep-weight relationships, especially squat vs bench press.

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Frequently asked questions

Which formula is most accurate?+

Epley and Brzycki are the most used and yield similar results up to 10 reps. For very low reps (2-3) use Brzycki; for mid reps (5-8) Epley works well.

Is it safe to do a real 1RM test?+

For beginners, no. Use the calculator with 3-5 reps to technical failure. The real test requires experience, warm-up and a spotter.