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One-rep max calculator

Enter a weight and the reps you lifted, and get your estimated one-rep max plus a rep-by-rep table of training weights. No max attempt required.

Estimates are most accurate at 10 reps or fewer.
Estimated 1-rep maxLive
216lb
1 rep · 100%216 lb
2 reps · 94%202 lb
3 reps · 91%196 lb
5 reps · 86%185 lb
8 reps · 79%170 lb
10 reps · 75%162 lb
12 reps · 71%154 lb

Headline uses the Epley formula. Brzycki estimate: 208 lb. These are estimates, not a max attempt, so warm up and use a spotter before testing a true one-rep max.

How it works

How a one-rep max is estimated

Instead of testing a risky single-rep max, you can estimate it from a set you already did. The Epley formula, 1RM = weight times (1 plus reps divided by 30), predicts your max from the weight and reps of a submaximal set. Brzycki is a second formula shown as a cross-check.

The estimate is most accurate for sets of about 10 reps or fewer, where fatigue has not yet distorted the relationship between load and reps. The rep table then works backward from your max to the loads for common rep targets.

Questions

One-rep max questions

How is one-rep max estimated?
From a set you have already lifted. Enter the weight and how many clean reps you got, and the calculator uses the Epley formula (with Brzycki as a cross-check) to estimate the most you could lift for a single rep.
How accurate is a 1RM estimate?
Very close for sets of about 10 reps or fewer. The more reps you do past that, the more fatigue and technique skew the estimate, so lower-rep sets give the best read.
What is the rep table for?
It shows the weight you should be able to handle for a target number of reps, as a percentage of your estimated max. Use it to pick training loads without testing a true max every time.
Should I test my actual one-rep max?
Only when warmed up and, ideally, with a spotter. This estimate is a planning tool, not a substitute for a properly supervised max attempt.
Do you save my results?
No. Everything is calculated in your browser and nothing is stored or sent anywhere.
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