Estimate your one rep max (1RM) for any lift using multiple proven formulas. Get a full percentage chart for training prescription.
Average of 4 formulas
| Epley Formula | 233 lbs |
| Brzycki Formula | 225 lbs |
| Lander Formula | 227 lbs |
| Average Estimate | 228 lbs |
Training Percentages
| 100% — ~1 reps | 228 lbs |
| 95% — ~2 reps | 216 lbs |
| 90% — ~3 reps | 205 lbs |
| 85% — ~4–5 reps | 194 lbs |
| 80% — ~6 reps | 182 lbs |
| 75% — ~8–9 reps | 171 lbs |
| 70% — ~10–11 reps | 159 lbs |
| 65% — ~12–13 reps | 148 lbs |
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Epley: 1RM = weight × (1 + reps/30)
Brzycki: 1RM = weight × (36 / (37 − reps))
Epley formula: 1RM = weight × (1 + reps/30). E.g., 200 lbs × 5 reps → 1RM ≈ 233 lbs.
Most accurate for 1–10 rep sets. May differ by 5–10% from actual max.
Strength: 85–100% (1-5 reps). Hypertrophy: 65–85% (6-12 reps). Endurance: 50–65% (13+ reps).
1RM testing carries injury risk. Using a submaximal formula is safer and gives a good estimate.
Men: beginner = bodyweight, intermediate = 1.25×, advanced = 1.5×. Women: beginner = 0.65×, advanced = 1×.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.