One Rep Max Calculator
Estimate your 1RM and training loadsRuns locally · nothing uploaded
Unit
Estimated one-rep max
214.2 lb
| Formula | 1RM |
|---|---|
| Epley | 215.8 lb |
| Brzycki | 208.1 lb |
| Lombardi | 217.3 lb |
| Mayhew | 220.2 lb |
| O'Conner | 208.1 lb |
| Wathan | 215.7 lb |
| % of 1RM | Load | Approx. reps |
|---|---|---|
| 100% | 214.2 lb | 1 |
| 95% | 203.5 lb | 2 |
| 90% | 192.8 lb | 3–4 |
| 85% | 182.1 lb | 5–6 |
| 80% | 171.4 lb | 7–8 |
| 75% | 160.7 lb | 9–10 |
| 70% | 149.9 lb | 11–12 |
| 65% | 139.2 lb | 13–15 |
| 60% | 128.5 lb | 16–20 |
| 50% | 107.1 lb | 20+ |
Strength work usually uses 85%+ for 1–6 reps; hypertrophy 67–85% for 6–12; endurance below 67% for 12+.
Estimates get less accurate with higher reps. Warm up properly and use a spotter for true max attempts.
Estimates based on general formulas, for information only. Not a substitute for professional medical advice, diagnosis or treatment.
Also works as:1rm calculatorbench press max calculatorsquat max calculator
How to use
- 1Enter the weight lifted and reps completed.
- 2Choose kg or lb.
- 3Read your estimated 1RM and training loads.
FAQ
185 lb for 5 reps: what's my 1RM?
Epley gives 185 × (1 + 5/30) ≈ 216 lb; the average of the formulas is about 214 lb.
Why are high-rep estimates less accurate?
The formulas are fitted on low-rep sets; past 10–12 reps endurance plays a bigger role.
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