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estimated 1RM
This is an estimate using the Epley formula. Most accurate for 2-10 reps. Use the table to plan training intensity.
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How it's calculated
1RM is estimated with the Epley formula: 1RM = weight Γ (1 + reps/30). It estimates the maximum weight you could lift once. The percentage table helps plan workouts (e.g., 80% for 5 reps).
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Frequently asked questions
What is 1RM?
1RM (One-Rep Max) is the maximum weight you can lift for one rep of an exercise. It's used to plan strength-training intensity.
How do I know my 1RM without maxing out?
Lift a submaximal weight for several reps and the calculator estimates your 1RM β safer than a true max attempt.
How do I use the percentage table?
For muscle building work around 70-80% of 1RM (8-12 reps); for strength 85-95% (2-5 reps).