MyCalcBuddy

One Rep Max Calculator

Calculate your estimated one rep max (1RM) based on your current lifting stats. Get training percentages and program suggestions.

Your Lift

8
115

Most accurate with 1-10 reps. Higher reps may overestimate 1RM.

Formula Comparison:

Brzycki:168 lbs
Epley:171 lbs
Lander:169 lbs
Lombardi:166 lbs
Mayhew:170 lbs
Wathan:172 lbs

Estimated One Rep Max

168 lbs

Based on 135 lbs × 8 reps

🏋️Your Lift
135 lbs
🔢Reps
8
💪1RM (Brzycki)
168 lbs
📊Average 1RM
168 lbs

Training Percentages:

100%168 lbs~1 repsStrength
95%159 lbs~2 repsStrength
90%151 lbs~4 repsStrength
85%142 lbs~6 repsHypertrophy
80%134 lbs~8 repsHypertrophy
75%126 lbs~10 repsHypertrophy
70%117 lbs~12 repsEndurance
65%109 lbs~15 repsEndurance
60%101 lbs~18 repsEndurance
55%92 lbs~20 repsWarm-up
50%84 lbs~20+ repsWarm-up

Sample Workout:

5/3/1 Strength

Set 1: 5 reps109 lbs (65%)
Set 2: 5 reps126 lbs (75%)
Set 3: 5+ reps142 lbs (85%)

Hypertrophy

Set 1: 12 reps109 lbs (65%)
Set 2: 10 reps117 lbs (70%)
Set 3: 8 reps126 lbs (75%)
Set 4: 8 reps126 lbs (75%)

Power

Set 1: 3 reps134 lbs (80%)
Set 2: 3 reps142 lbs (85%)
Set 3: 2 reps151 lbs (90%)
Set 4: 1 reps159 lbs (95%)

Training Zones Explained

Strength (85-100%)

1-6 reps. Builds maximal strength and neural adaptations. Longer rest periods (3-5 min).

Hypertrophy (65-85%)

6-12 reps. Optimal for muscle growth. Moderate rest (1-2 min).

Endurance (50-65%)

15+ reps. Builds muscular endurance and work capacity. Short rest (30-60 sec).

Tips for Testing 1RM

  • • Warm up thoroughly before attempting a max lift
  • • Use a spotter for safety on compound lifts
  • • Allow 3-5 minutes rest between max attempts
  • • Test your 1RM every 4-8 weeks to track progress
  • • Consider using rep maxes (3RM, 5RM) for safer testing
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Editorial Note

MyCalcBuddy Editorial Team

This page is maintained as an educational calculator reference.

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Formula Source: Standard Mathematical References

by Various

🔄Last reviewed: May 2026
✓Formula checks are based on standard references and internal QA review.