Free One-Rep Max Calculator
Estimate your 1RM from a weight and reps (optionally reps in reserve) with six formulas, plus a weight-for-reps table and training percentages.
Estimate your one-rep max from a recent set using six formulas (average and range), then get the weight for any rep count and a training-percentage table, rounded to plates you can load. Calculated in your browser.
RIR: how many more reps you could have done. 0 = the set was to failure. 2 = RPE 8.
All formulas
- Epley116.7 kg
- Brzycki112.5 kg
- Lombardi117.5 kg
- O'Conner112.5 kg
- Mayhew119 kg
- Wathan116.6 kg
Weight for a target rep count
| Reps | Weight |
|---|---|
| 1RM | 115.8 kg |
| 2RM | 108.8 kg |
| 3RM | 105.6 kg |
| 4RM | 102.7 kg |
| 5RM | 100 kg |
| 6RM | 97.5 kg |
| 7RM | 95.1 kg |
| 8RM | 92.9 kg |
| 9RM | 90.8 kg |
| 10RM | 88.7 kg |
| 11RM | 86.7 kg |
| 12RM | 84.8 kg |
Max weight for that many reps to failure, from the average of six formulas. 3RM and 5RM are highlighted.
Percent of 1RM
| % 1RM | Weight | β Reps |
|---|---|---|
| 105% | 121.6 kg | β |
| 100% | 115.8 kg | 1 |
| 95% | 110 kg | 2 |
| 90% | 104.2 kg | 4 |
| 85% | 98.4 kg | 6 |
| 80% | 92.6 kg | 8 |
| 75% | 86.8 kg | 10 |
| 70% | 81.1 kg | 12 |
| 65% | 75.3 kg | 16 |
| 60% | 69.5 kg | 20 |
| 55% | 63.7 kg | β |
| 50% | 57.9 kg | β |
π All figures are calculated in your browser β nothing is uploaded.
Common uses
- Bench Press MaxEstimate your bench 1RM.
- Squat MaxEstimate your squat 1RM.
- Deadlift MaxEstimate your deadlift 1RM.
- Training PercentagesGet working weights from your 1RM.
- Rep Max CalculatorEstimate maxes from any rep set.
- Strength EstimateEstimate your max to gauge progress.
How It Works
Estimate your one-rep max from a recent set using six formulas, and get a weight-for-reps table and a training-percentage table to program your working sets. Calculated entirely in your browser.
- 1Enter your setThe weight lifted and how many clean reps you got.
- 2See your 1RMAn averaged estimate plus all six formulas.
- 3Read the tableWorking weights from 60% to 100% of your max.
- 4Program safelyUse it to pick training weights β always warm up.
All figures are calculated in your browser β nothing is uploaded.
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