Estimate your One Rep Max (1RM) for any exercise using proven strength training formulas (Epley, Brzycki, Lombardi). Calculate maximum weight you can lift for one repetition based on submaximal lifts. Essential for powerlifting, bodybuilding, strength programming, and progressive overload training. Includes percentage charts for training zones.
Fitness
global
One Rep Max Calculator, Fitness, Estimate your One Rep Max (1RM) for any exercise using proven strength training formulas (Epley, Brzycki, Lombardi). Calculate maximum weight you can lift for one repetition based on submaximal lifts. Essential for powerlifting, bodybuilding, strength programming, and progressive overload training. Includes percentage charts for training zones., calc, compute
One Rep Max Calculator
Estimate your One Rep Max (1RM) for any exercise using proven strength training formulas (Epley, Brzycki, Lombardi). Calculate maximum weight you can lift for one repetition based on submaximal lifts. Essential for powerlifting, bodybuilding, strength programming, and progressive overload training. Includes percentage charts for training zones.
Fitness global
One Rep Max Calculator, Fitness, Estimate your One Rep Max (1RM) for any exercise using proven strength training formulas (Epley, Brzycki, Lombardi). Calculate maximum weight you can lift for one repetition based on submaximal lifts. Essential for powerlifting, bodybuilding, strength programming, and progressive overload training. Includes percentage charts for training zones., calc, compute
One Rep Max Calculator
Estimate your One Rep Max (1RM) for any exercise using proven strength training formulas (Epley, Brzycki, Lombardi). Calculate maximum weight you can lift for one repetition based on submaximal lifts. Essential for powerlifting, bodybuilding, strength programming, and progressive overload training. Includes percentage charts for training zones.
kg
5 reps
Best accuracy between 3–10 reps
Estimated One Rep Max
115.5kg
Estimated using blended formula
Total Load
500 kg
100 × 5 reps
Multiplier
1.16×
of working wt
Level
Elite
Bench Press
Training Zone Chart
87% of 1RM
Training zones based on percentage of your estimated 1RM. Current lift is in the Strength zone.
Training Weights Based on Your 1RM
Use these weights for different training goals
% of 1RM
Weight
Typical Reps
Training Goal
100%
115.5 kg
1
Max Strength
95%
109.7 kg
2
Peak Strength
90%
104 kg
3-4
Strength
85%
98.2 kg
5-6
Strength/Power
80%
92.4 kg
6-8
Hypertrophy
75%
86.6 kg
8-10
Hypertrophy
70%
80.9 kg
10-12
Muscle Endurance
65%
75.1 kg
12-15
Endurance
60%
69.3 kg
15-20
Conditioning
50%
57.8 kg
20+
Warm-up/Recovery
Formula Comparison
epley
116.7 kg
brzycki
112.5 kg
lombardi
117.5 kg
What is One Rep Max (1RM)?
The gold standard for measuring absolute strength
Your One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. It's the gold standard for measuring absolute strength in resistance training.
By lifting a submaximal weight for multiple reps, you can accurately predict your 1RM using proven mathematical formulas—safer and more practical than maximal testing.
How 1RM is Calculated
Epley, Brzycki, and Lombardi formula comparison
Formula
Equation
Best For
Epley
Weight × (1 + Reps/30)
4-10 reps
Brzycki
Weight × 36/(37 - Reps)
1-10 reps
Lombardi
Weight × Reps^0.10
10-15 reps
Auto Mode averages all three formulas for the most balanced estimate.
How to Use Your 1RM
Apply percentage-based training for strength and hypertrophy
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