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One-rep max calculator

Estimate the heaviest weight you could lift once on bench press, squat, deadlift or any other lift, from a set you have already done. Then use the table to pick working weights without guessing.

Use a recent set taken close to failure with good form, ideally 3 to 8 reps. Include the bar’s weight.

Estimated one-rep max

69 kg

An estimate, not a target to test. Average of the Epley and Brzycki equations.

Training loads from your 1RM

  • 95% of 1RMabout 2 reps65 kg
  • 90% of 1RMabout 3 reps62.5 kg
  • 85% of 1RMabout 5 reps57.5 kg
  • 80% of 1RMabout 8 reps55 kg
  • 75% of 1RMabout 10 reps52.5 kg
  • 70% of 1RMabout 13 reps47.5 kg
  • 65% of 1RMabout 16 reps45 kg
  • 60% of 1RMabout 20 reps42.5 kg
How to log sets and progress

General information for healthy adults. Lift with good form, warm up properly, and use a spotter or safety bars for heavy sets. Stop if you feel pain.

How to use your 1RM in training

Most strength plans set weights as a percentage of your max. Heavier, lower-rep sets build maximal strength; moderate weights for more reps build muscle; all of them work if you add a little weight or a rep over time.

% of 1RMTypical repsIf your 1RM is 92 kg
95%about 287.5 kg
90%about 382.5 kg
85%about 577.5 kg
80%about 872.5 kg
75%about 1070 kg
70%about 1365 kg
65%about 1660 kg
60%about 2055 kg

The example is a lifter who did 80 kg for 5 reps. Recalculate every few weeks as your sets get heavier, and log each session so you can see the trend; see what serious lifters should track and how many days a week to strength train.

Log every set, watch your max climb

Iterofit logs routines, sets, reps and rest, shows your exercise history, and counts every workout toward your 14-day sprint. Free on iPhone and Android.

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See what Iterofit tracks

Questions

What is a one-rep max?

Your one-rep max, or 1RM, is the heaviest weight you can lift once with good form on a given exercise. Training plans often set weights as a percentage of it, such as 75% for sets of about 10.

How accurate is a 1RM calculator?

Fairly accurate for sets of up to about 10 reps. A study by Reynolds and colleagues found that predictions from heavier sets, such as a 5-rep max, were the most accurate, and recommended using no more than 10 reps.

Should I test my real one-rep max?

Most people do not need to. An estimate from a hard set of 3 to 8 reps is enough to plan training, and it avoids the risk of a true max attempt. If you do test, use a spotter or safety bars.

Which formula does this calculator use?

The average of two widely used equations, Epley and Brzycki. They give almost the same answer at low reps and drift apart as reps go up, so averaging smooths out the difference.

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Sources

  1. Reynolds, Gordon and Robergs (2006): Prediction of one repetition maximum strength from multiple repetition maximum testing
  2. LeSuer et al. (1997): The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat and deadlift
  3. Progression Models in Resistance Training for Healthy Adults - ACSM Position Stand