1RM Calculator
Estimate your one-rep max from any 1–12 rep set. Uses the three most-cited formulas — Epley, Brzycki and Lombardi — and gives you the training percentages you actually need.
Estimated 1RM
115.6kg
Epley
116.7 kg
Brzycki
112.5 kg
Lombardi
117.5 kg
Training percentages
Use these to program any rep range from your estimated 1RM.
| % of 1RM | Weight (kg) | Typical reps |
|---|---|---|
| 95% | 109.8 | 1-2 |
| 90% | 104 | 2-4 |
| 85% | 98.3 | 4-6 |
| 80% | 92.5 | 6-8 |
| 75% | 86.7 | 8-10 |
| 70% | 80.9 | 10-12 |
| 65% | 75.1 | 12-15 |
| 60% | 69.4 | 15+ |
| 50% | 57.8 | 15+ |
The formulas
Epley: 1RM = weight × (1 + reps / 30). The most-used formula, slightly generous on high-rep sets.
Brzycki: 1RM = weight × (36 / (37 − reps)). More accurate for low-rep sets (2–5), more conservative than Epley above 6 reps.
Lombardi: 1RM = weight × reps^0.1. The most conservative of the three. Useful if you have joint issues or a history of grinding reps with poor bar speed.
This calculator averages all three so you get a number that doesn't lean on any single formula's quirks.
Strength standards (1RM, kg)
Approximate adult male standards at ~80kg bodyweight. Subtract ~15% for women, scale roughly with bodyweight for everyone else.
| Lift | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Squat | 60 kg | 90 kg | 125 kg | 165 kg | 210 kg |
| Bench | 45 kg | 70 kg | 100 kg | 130 kg | 165 kg |
| Deadlift | 80 kg | 115 kg | 155 kg | 200 kg | 250 kg |
| Overhead Press | 30 kg | 45 kg | 65 kg | 85 kg | 105 kg |
| Barbell Row | 45 kg | 65 kg | 90 kg | 115 kg | 140 kg |
FAQ
What is a 1RM?
Your one-rep max (1RM) is the heaviest weight you can lift for a single rep with good form. It's the standard reference number for programming strength training — most programs prescribe loads as a percentage of 1RM (e.g. 5×5 at 80%).
Which 1RM formula is most accurate?
For 2–10 reps, Epley and Brzycki are within ~2% of each other and both correlate strongly with actual tested 1RMs. Brzycki tends to be slightly more accurate at lower reps (2–5), Epley at higher reps (6–10). Lombardi is more conservative and useful for older lifters or anyone with joint issues. Above 12 reps, all formulas lose accuracy quickly.
How often should I retest my 1RM?
Most lifters don't need to actually test a true 1RM — estimating from a 3–5 rep set every 4–8 weeks is safer and just as useful for programming. True 1RM testing is usually reserved for powerlifting meets or end-of-cycle peaks.
Is calculated 1RM the same as tested 1RM?
No — calculated 1RM is an estimate. Most lifters' actual 1RM is within ±5% of the calculated value, but technique, fatigue, and how close you grind on the rep set all affect the gap. Use calculated 1RM for programming; test only when you specifically need the true number.
Can I use this for the deadlift?
Yes, but deadlift estimates from high-rep sets tend to over-predict because grip and lower-back fatigue cap your reps before true muscular failure. For deadlift, prefer 1–3 rep sets when estimating.
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