One Rep Max (1RM) Calculator
Estimate your one rep max from a submaximal lift using Epley, Brzycki, and Lombardi formulas.
Training intensity table
| % of 1RM | Weight (lb) | Typical reps |
|---|---|---|
| 1RM (max) | 260.0 | ~1 |
| 95% | 247.0 | ~2 |
| 90% | 234.0 | ~4 |
| 85% | 221.0 | ~6 |
| 80% | 208.0 | ~8 |
| 75% | 195.0 | ~10 |
| 70% | 182.0 | ~12 |
| 65% | 169.0 | ~15 |
| 60% | 156.0 | ~18 |
Disclaimer: Estimates from formulas, not medical advice. Attempting a true 1RM carries injury risk — work with a qualified coach for heavy testing. Not a substitute for professional athletic or medical guidance.
Frequently Asked Questions
Which formula is most accurate?
Brzycki tends to be more conservative for rep ranges below 10; Epley is slightly higher. Accuracy drops sharply above ~10 reps. Use the average for training purposes.
Should I test my actual 1RM?
True 1RM testing involves substantial injury risk. For most trainees, estimated 1RM from a 3–5 rep set is safer and sufficiently accurate for programming percentages.