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One Rep Max Calculator

Calculate your one-rep max from submaximal lifts using Epley and Brzycki formulas. See a full percentage chart for programming.

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Your Lift

Estimated One Rep Max

Epley Formula

215.8 lb

Brzycki Formula

208.1 lb

Percentage Chart (Epley)

100%
215.8 lb
1 rep
95%
205.0 lb
2 reps
90%
194.3 lb
4 reps
85%
183.5 lb
6 reps
80%
172.7 lb
8 reps
75%
161.9 lb
10 reps
70%
151.1 lb
12 reps
65%
140.3 lb
15 reps
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How to Use One Rep Max Calculator

  1. 1

    Enter weight lifted

    Enter the weight you lifted in pounds or kilograms.

  2. 2

    Enter reps

    Enter how many repetitions you completed.

  3. 3

    View 1RM

    See your estimated one-rep max using two proven formulas.

  4. 4

    Use percentage chart

    Reference the chart to plan your training weights.

Frequently Asked Questions

Your one-rep max is the maximum weight you can lift for a single repetition with proper form. It's used to program training percentages and track strength progress over time.

The Epley formula (1RM = weight * (1 + reps/30)) is most accurate for 10+ reps. The Brzycki formula (1RM = weight * 36/(37-reps)) is better for lower rep ranges (1-6). Both become less accurate above 10 reps.

Use 70-80% of 1RM for hypertrophy (8-12 reps), 80-90% for strength (3-6 reps), and 90-100% for maximal strength (1-3 reps). Most training programs use these percentages for progressive overload.

Testing a true 1RM carries injury risk, especially for beginners. Using submaximal estimates (like 3-5 reps) is safer and nearly as accurate. If you do test, use a spotter and proper warm-up.