One Rep Max Calculator
Estimate your 1RM using 7 formulas. Get training percentages, rep range estimator, and formula comparison for Bench, Squat, Deadlift, and OHP.
115 kg
EST. 1RM
92 kg
80% (4-6 REP)
81 kg
70% (8-10 REP)
Lift Details
Estimated 1 Rep Max
115.5 kg
From 5 reps @ 100kg
116.7kg
EPLEY
112.5kg
BRZYCKI
113.7kg
LANDER
116.6kg
WATHAN
103.9 kg
90% 1RM
92.4 kg
80% 1RM
80.8 kg
70% 1RM
📋 Training Percentage Table
| % 1RM | Goal / Zone | Weight | Est. Reps |
|---|---|---|---|
| 100% | 1RM Test | 115.5 kg | 1 |
| 97% | Maximal Strength | 112.0 kg | 1 |
| 95% | Maximal Strength | 109.7 kg | 1-2 |
| 93% | Maximal Strength | 107.4 kg | 2 |
| 90% | Heavy Strength | 103.9 kg | 2-3 |
| 87% | Strength | 100.5 kg | 3 |
| 85% | Strength | 98.2 kg | 4-5 |
| 82% | Strength | 94.7 kg | 5-6 |
| 80% | Strength/Hyp. | 92.4 kg | 6 |
| 77% | Hypertrophy | 88.9 kg | 7-8 |
| 75% | Hypertrophy | 86.6 kg | 8-10 |
| 70% | Hypertrophy | 80.8 kg | 10-12 |
| 67% | Endurance/Hyp. | 77.4 kg | 12-15 |
| 65% | Endurance | 75.1 kg | 15 |
| 60% | Endurance | 69.3 kg | 15-20 |
| 55% | Conditioning | 63.5 kg | 20+ |
| 50% | Active Recovery | 57.7 kg | 25+ |
📊 Formula Comparison — All 7 Estimates
🔁 Rep Range Estimator
How many reps you can do at each % of your 1RM (using the Brzycki relationship).
1 rep
100% 1RM
115.5 kg
2 reps
97% 1RM
112.3 kg
3 reps
94% 1RM
109.1 kg
4 reps
92% 1RM
105.9 kg
5 reps
89% 1RM
102.7 kg
6 reps
86% 1RM
99.4 kg
8 reps
81% 1RM
93.0 kg
10 reps
75% 1RM
86.6 kg
12 reps
69% 1RM
80.2 kg
15 reps
61% 1RM
70.6 kg
20 reps
47% 1RM
54.5 kg
What is One Rep Max (1RM)?
Your one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise with proper form. It's the gold standard for strength training programs. Testing your true 1RM is risky — especially for beginners. Instead, you can safely estimate your 1RM by lifting a submaximal weight for multiple reps and applying one of several validated formulas. Pair this with our lean body mass calculator to track your strength-to-bodyweight progress.
🧮 The 7 Formulas
Epley: 1RM = w × (1 + r/30) | Brzycki: 1RM = w × 36 / (37 − r)Lander: 1RM = 100w / (101.3 − 2.67123r) | Lombardi: 1RM = w × r^0.10Mayhew: 1RM = 100w / (52.2 + 41.9 × e^(−0.055r)) | O'Conner: 1RM = w × (1 + 0.025r)Wathan: 1RM = 100w / (48.8 + 53.8 × e^(−0.075r))w = weight lifted, r = reps performed.
🥇
90-100% (Max Strength)
1-3 reps. Pure maximal strength development. High CNS demand. Reserve for peaking phases.
💪
80-89% (Strength)
3-6 reps. Core of powerlifting and strength programs.
🔥
70-79% (Hypertrophy)
6-12 reps. Sweet spot for most bodybuilding programs.
🏃
50-65% (Endurance)
15-20+ reps. Builds muscular endurance and conditioning. Used in circuit training.
— FAQ