Estimate your One Rep Max (1RM) using Epley, Brzycki, and Lombardi formulas. Enter weight and reps to get your max and percentage charts for training zones.
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One Rep Max Calculator, Fitness, Estimate your One Rep Max (1RM) using Epley, Brzycki, and Lombardi formulas. Enter weight and reps to get your max and percentage charts for training zones., 1RM, max lift, strength calculator, weightlifting max, calc, compute
One Rep Max Calculator
Estimate your One Rep Max (1RM) using Epley, Brzycki, and Lombardi formulas. Enter weight and reps to get your max and percentage charts for training zones.
1RM, max lift, strength calculator, weightlifting max
Fitness global
One Rep Max Calculator, Fitness, Estimate your One Rep Max (1RM) using Epley, Brzycki, and Lombardi formulas. Enter weight and reps to get your max and percentage charts for training zones., 1RM, max lift, strength calculator, weightlifting max, calc, compute
One Rep Max Calculator
Estimate your One Rep Max (1RM) using Epley, Brzycki, and Lombardi formulas. Enter weight and reps to get your max and 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
Best practices and common mistakes when testing 1RM
Do
Count only proper form reps
Use 3-10 rep range for accuracy
Test when fully rested
Recalculate every 4-6 weeks
Perfect For
Strength programsProgress trackingPeriodization
Don't
Use failed or partial reps
Go beyond 15 reps
Test when fatigued
Train at 100% regularly
Not Ideal For
BeginnersRehabMachines20+ reps
Medical disclaimer: This calculator provides estimates for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for medical decisions.
Frequently Asked Questions
Common questions about one-rep max estimation and strength training
1RM estimates are generally accurate within 5-10% when using reps in the 3-10 range with proper form. Accuracy decreases for very high reps (15+) or when fatigue affects the lift. For the most accurate estimate, use a weight you can lift for 3-6 reps with good form.
There's no single 'best' formula — each has strengths. Epley is most common and works well for moderate reps (4-10). Brzycki is conservative and better for lower reps (1-6). Lombardi handles higher reps better. The Auto mode averages all three for the most balanced estimate.
Beginners can use 1RM estimates for programming, but shouldn't attempt actual 1RM lifts. Focus on learning proper form first. After 2-3 months of consistent training, you can use this calculator to estimate your 1RM from your working sets.
Recalculate every 4-6 weeks, or whenever you complete a training block. Your 1RM should increase over time as you get stronger. If it's not increasing, review your training program, nutrition, and recovery.
Both! Bodybuilders use 1RM to program hypertrophy training (typically 70-85% of 1RM). Powerlifters use it to peak for competitions (heavier percentages). The training percentage table helps both approaches.
Not at all. The formulas work with any weight unit — just be consistent. Enter your weight in whichever unit you prefer, and the results will be in the same unit.
Each formula was developed from different research data and athletic populations. Variations of 5-10% between formulas are normal. If you're unsure which is most accurate for you, use Auto mode for a balanced average.
These formulas were designed for compound barbell exercises (bench, squat, deadlift, press). They may be less accurate for isolation exercises, machines, or cable work where movement patterns are different.
Estimates become unreliable above 15 reps. If you can do 15+ reps, the weight is too light for accurate 1RM estimation. Test with a heavier weight in the 3-10 rep range for better accuracy.
Strength levels (Beginner to Elite) are based on commonly accepted strength standards for each lift. These are general guidelines for a typical adult lifter. Individual factors like bodyweight, training age, and genetics affect where you fall on the scale.
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