One Rep Max Calculator

Calculate your one rep max (1RM) and get training percentages for strength and muscle building. Use multiple proven formulas for accurate results.

Lift Information

Exercise

Weight

Pounds (lbs) Kilograms (kg)

lbs

Repetitions Performed

reps

Enter the number of reps you completed with the weight above

Calculation Method

Epley Formula (Most Popular) Brzycki Formula (Conservative) Lander Formula (Moderate) Average of All Formulas

Your One Rep Max Results

275

One Rep Max (lbs)

225

Weight Used

5

Reps Performed

Exercise: Bench Press

Formula used: Epley

Confidence level: High

Strength level: Intermediate

Training Percentages

Hypertrophy (65-80%) 179-220 lbs

8-12 reps • Muscle building

Strength (80-90%) 220-248 lbs

3-6 reps • Strength building

Power (90-95%) 248-261 lbs

1-3 reps • Peak strength

Recommended Rep Ranges

95% (1-2 reps): 261 lbs

90% (2-4 reps): 248 lbs

85% (4-6 reps): 234 lbs

80% (6-8 reps): 220 lbs

75% (8-10 reps): 206 lbs

70% (10-12 reps): 193 lbs

Formula Comparison

Epley: 275 lbs

Brzycki: 271 lbs

Lander: 273 lbs

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Enter your lift information to calculate your 1RM

Understanding One Rep Max

What is 1RM

One Rep Max (1RM) is the maximum weight you can lift for one complete repetition with proper form. It's a key metric for measuring strength and programming training.

Formula Accuracy

Formulas are most accurate for 2-10 reps. Epley works well for most lifts, Brzycki is conservative, and averaging multiple formulas can improve accuracy.

Training Applications

Use percentages to plan training: 65-80% for hypertrophy, 80-90% for strength, 90-95% for power. Adjust based on experience and recovery capacity.

Safety Considerations

Always use proper form, warm up thoroughly, and have a spotter when attempting maximal lifts. Consider using calculated estimates rather than true max attempts.