Estimate your 1RM from any recent set and get a full training percentage table — so you know exactly how much to lift for strength, hypertrophy and endurance goals.
Advertisement
🏋️
Enter a recent set — weight and reps — to calculate your estimated 1 rep max.
Track your lifts. A lifting journal or app helps you monitor progressive overload — the key to consistent strength gains.
Epley: 1RM = weight × (1 + reps/30). Brzycki: 1RM = weight × 36/(37 − reps). Lombardi: 1RM = weight × reps^0.10. All formulas are more accurate with lower rep counts (1–10). For reps above 10, accuracy decreases significantly — test with 3–6 rep sets for best results.
Never actually attempt a true 1RM without an experienced spotter, proper warm-up, and significant training history. Calculated 1RM is a planning tool, not an invitation to max out.
Frequently Asked Questions
For hypertrophy (muscle building), the most effective range is 67–85% of 1RM (6–12 reps). This rep range maximises mechanical tension and metabolic stress — the two main drivers of muscle growth. Work in 3–5 sets per exercise with 60–90 seconds rest for hypertrophy goals.
True max testing (actually lifting 1 rep at maximum) is typically done every 6–12 weeks at the end of a training cycle. More frequently than this risks overtraining and injury. Day-to-day strength variation can be 5–10%, so a single test doesn't define your maximum — use an average of multiple tests.
For low rep counts (1–5), all three formulas produce similar results. The Epley formula is the most widely used. Brzycki is considered slightly more accurate for 1–10 rep ranges. The average of all three gives a conservative estimate. No formula is accurate for 15+ reps — test at 3–8 reps for best estimates.