Estimate your 1RM — without testing your 1RM
Enter a recent working set and get your estimated max plus a full training-percentage table.
Your lift
Formula
Epley is the most common; all five agree within a few percent up to ~10 reps.
Estimated 1RM
via Epley
Your training percentages
Based on the Epley estimate of 93.3 kg.
| Reps | % 1RM | Weight |
|---|---|---|
| 1 | 100% | 93.3 kg |
| 2 | 95% | 88.7 kg |
| 3 | 90% | 84 kg |
| 5 | 87% | 81.2 kg |
| 6 | 85% | 79.3 kg |
| 8 | 80% | 74.7 kg |
| 10 | 75% | 70 kg |
| 12 | 70% | 65.3 kg |
| 15 | 65% | 60.7 kg |
| 20 | 60% | 56 kg |
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Frequently asked questions
What is a one-rep max (1RM)?+
Your one-rep max is the heaviest weight you can lift for a single repetition with full range of motion and good form. It's the reference point most strength programmes use to prescribe training weight.
How accurate are these formulas?+
For submaximal lifts of 2–10 reps, modern 1RM formulas agree within ~2–5% of each other and are typically within 3–6% of a true tested max. Accuracy drops above 10 reps.
Which formula should I use?+
Epley (`weight × (1 + reps/30)`) is the most common and works well across lifts. Brzycki tends to be slightly higher for lower reps. Pick one and stay consistent.
Should I actually test my 1RM?+
Rarely — it's risky for the back, CNS-draining, and rarely needed unless you're a competitive powerlifter. Estimating from an honest 3–5 rep set is safer and almost as accurate.