One rep max calculator
Estimate your 1RM from any set with Epley and Brzycki, plus a percent-of-max load table.
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Estimated 1RM
212 lb
From 185 lb ร 5 reps, average of Epley and Brzycki
- Epley
- 215.8 lb
- Brzycki
- 208.1 lb
- Rounded to 5 lb
- 210 lb
This is an example. Enter your numbers above and press the button to see your own result.
Training loads by percent of 1RM
| 100%, about 1 rep | 210 lb |
|---|---|
| 95%, about 2 reps | 200 lb |
| 90%, about 3 reps | 190 lb |
| 85%, about 5 reps | 180 lb |
| 80%, about 8 reps | 170 lb |
| 75%, about 10 reps | 160 lb |
| 70%, about 13 reps | 150 lb |
| 65%, about 16 reps | 140 lb |
| 60%, about 20 reps | 125 lb |
| 55%, about 25 reps | 115 lb |
| 50%, about 30 reps | 105 lb |
- Reps per percent come from reversing the Epley formula. Real numbers vary by lift and by person.
- Test a true max only with a spotter or safety bars. This is general information, not medical or coaching advice.
Show the math
| Epley | 185 ร (1 + 5 รท 30) = 215.8 |
|---|---|
| Brzycki | 185 ร 36 รท (37 - 5) = 208.1 |
| Average | (215.8 + 208.1) รท 2 = 212 |
What to do next
How it works
Enter the weight and the reps you completed. Epley estimates 1RM as weight ร (1 + reps รท 30). Brzycki uses weight ร 36 รท (37 - reps). The headline number is the average of the two, and the table rounds loads to 5 lb or 2.5 kg plates.
The reps next to each percentage come from running Epley backwards, so 80% lines up with about 8 reps.
Things to keep in mind
Both formulas were built from tests on large lifts like the bench press and squat. They are less reliable for small isolation exercises and for sets above 10 reps.
Your max changes with sleep, food and fatigue. Re-estimate every few weeks. This is general information, not medical or coaching advice.
Sources
Frequently asked questions
How do I calculate my one rep max?
Lift a weight for as many clean reps as you can, then use a formula. Epley is weight ร (1 + reps รท 30), so 185 lb for 5 reps gives about 216 lb.
Epley or Brzycki: which is better?
They agree closely between 2 and 10 reps. Brzycki runs a little lower at higher reps. This calculator shows both and uses the average.
What percent of 1RM should I train at?
Strength work is usually 80 to 90% for 3 to 6 reps, muscle building 65 to 80% for 8 to 12 reps. Warm-up sets often start near 50%.
Is it safe to test a true 1RM?
It can be with good technique, a proper warm-up and a spotter or safety bars. Estimating from a 3 to 5 rep set is lower risk.