One Rep Max Calculator
Estimate one-rep max from weight and reps with Epley, Brzycki, Lander, Lombardi and O'Conner formulas plus percentage targets.
1RM intensity zones
Percentage table
Use it to choose working weights for programs such as 5x5, 3x3 or 8x8. Rounding step: 2.5 kg.
| % of 1RM | Weight (kg) | Reps | Use |
|---|---|---|---|
| 100% | 115 | 1 | Peak strength / test single |
| 95% | 110 | 2 | Heavy strength work |
| 90% | 102.5 | 3-4 | Strength |
| 85% | 97.5 | 5-6 | Strength / hypertrophy |
| 80% | 92.5 | 7-8 | Hypertrophy |
| 75% | 85 | 9-10 | Hypertrophy |
| 70% | 80 | 11-12 | Hypertrophy / endurance |
| 65% | 75 | 13-15 | Strength endurance |
| 60% | 67.5 | 16-18 | Endurance and metabolic work |
| 50% | 57.5 | 20+ | Warm-up and technique |
Estimate one-rep max from a hard set
English 1RM intent is usually e1RM: lifters enter a weight and reps performed, then use the result for training percentages rather than immediately testing a true max.
w - weight lifted, r - reps performed.
w - weight lifted, r - reps performed.
Use e1RM cautiously
- A 3-8 rep hard set usually estimates strength better than a high-rep endurance set.
- Formula spread is normal; use the average and range as planning signals.
- Do not attempt a true 1RM without warm-up, safeties, spotters and solid technique.
Frequently Asked Questions
Sources and References
Calculations are based on the listed reference sources. Links open in a new tab.
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