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