One-Rep Max (1RM) Calculator
Estimate your one-rep max from any submaximal lift. Useful for programming percentages without grinding out true singles.
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Your results
Estimated 1RM
92.4 kg
- Epley
- 93.3 kg
- Brzycki
- 90 kg
- Lombardi
- 94 kg
- 85% (for 5s)
- 78.6 kg
- 70% (for 10s)
- 64.7 kg
Why Calculate Your 1RM?
Most strength programs use percentages of your 1RM. Testing a true 1RM is stressful and skill-dependent; estimating from a lighter rep range is safer and almost as accurate.
How to Get an Accurate Estimate
- •Use 3-6 reps to failure — the formulas drift above 8 reps.
- •Rest 3-5 minutes before the test set.
- •Use compound lifts: squat, bench, deadlift, overhead press.
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Frequently Asked Questions
How often should I test 1RM?
Every 8-12 weeks is plenty for most lifters.