Free calculator
One-rep max calculator
Your one-rep max (1RM) is the most you could lift once. You don’t have to test it: enter a recent hard set and the calculator estimates it, with the weights to use for other rep counts.
Your result
157.5 lb estimated one-rep max
Epley formula, from 135 lb × 5. The Brzycki formula gives 151.9 lb.
A single rep is already a max for that day: the tables below use it.
Sets of more than 10 reps give a rougher estimate. A heavier set of 3–8 reps gives a better one.
Weight for each rep count
A set taken close to failure, using the usual share of your one-rep max for each rep count (rounded to 5 lb).
| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | 160 lb |
| 2 | 95% | 150 lb |
| 3 | 93% | 145 lb |
| 4 | 90% | 140 lb |
| 5 | 87% | 135 lb |
| 6 | 85% | 135 lb |
| 7 | 83% | 130 lb |
| 8 | 80% | 125 lb |
| 9 | 77% | 120 lb |
| 10 | 75% | 120 lb |
| 11 | 70% | 110 lb |
| 12 | 67% | 105 lb |
Training percentages
| % of 1RM | Weight | Used for |
|---|---|---|
| 95% | 150 lb | Max strength, 1–3 reps |
| 90% | 140 lb | Max strength, 1–3 reps |
| 85% | 135 lb | Strength, 3–6 reps |
| 80% | 125 lb | Strength, 3–6 reps |
| 75% | 120 lb | Muscle and strength, 6–12 reps |
| 70% | 110 lb | Muscle and strength, 6–12 reps |
| 65% | 100 lb | Muscle and endurance, 12–15 reps |
| 60% | 95 lb | Muscle and endurance, 12–15 reps |
| 50% | 80 lb | Warm-up sets |
How it is calculated
- Epley: 1RM = weight × (1 + reps ÷ 30). BindTrue’s workout stats use it to estimate your 1RM from the sets you log.
- Brzycki: 1RM = weight × 36 ÷ (37 − reps).
- Both are estimates. They are most accurate for sets of 10 reps or fewer, and they differ between lifts and people.
You don’t need to test a true max to train well. If you do, warm up well and use safety bars or a spotter.
Example: 135 lb for 5 reps gives an Epley estimate of 157.5 lb and a Brzycki estimate of 151.9 lb.
Sources
- Epley B. Poundage chart. In: Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
- Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88–90. doi.org/10.1080/07303084.1993.10606684
- LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211–213.
- Haff GG, Triplett NT, eds. Essentials of Strength Training and Conditioning. 4th ed. Champaign, IL: Human Kinetics; 2016.
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For healthy adults 16 and older. This is general information, not medical advice.