One Rep Max Calculator
Enter the weight you lifted and the reps you completed to estimate the most you could lift for one rep, with a training-percentage table.
Your details
Result
Estimated one rep max
114.8
- Epley
- 116.7
- Brzycki
- 112.5
- Lombardi
- 117.5
- O'Conner
- 112.5
Training percentages
| % of 1RM | Weight |
|---|---|
| 95% | 109.0 |
| 90% | 103.3 |
| 85% | 97.6 |
| 80% | 91.8 |
| 75% | 86.1 |
| 70% | 80.3 |
| 65% | 74.6 |
| 60% | 68.9 |
- Most accurate for sets of 3 to 6 reps. Test a true max only with a spotter and good technique.
Good to know: Estimates are most accurate for sets of 3 to 6 reps. Test a true max only with a spotter and good technique.
Please note: General estimate for information only. This is not medical advice, diagnosis or treatment, and it may not suit your age, health, medication or pregnancy. Never use it to make a medical decision. Talk to a doctor or other qualified health professional about your own situation, and in an emergency call your local emergency number.
About this tool
Estimated one-rep max from any submaximal set using four classic formulas, plus a percentage table for training loads.
Formula
Epley: w × (1 + reps/30). Brzycki: w × 36 ÷ (37 − reps). Lombardi: w × reps^0.10. O'Conner: w × (1 + 0.025 × reps).
Reference values
- Best accuracy from 3–6 rep sets
- 90–95% 1RM for strength work
- 70–85% for hypertrophy
Questions people ask
What is a one rep max?
The heaviest weight you can lift once with good form.
Which formula is best?
They give similar results. Epley and Brzycki are the most commonly used.
What percentage of 1RM should I train at?
Around 85–95% for strength, and 65–80% for muscle growth. Follow a programme suited to your experience.
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How we calculate this
We use the standard published formula or definition for this calculation, and we show the working so you can check it. Source: Epley (1985), Brzycki (1993), Lombardi, O'Conner formulas.
Spotted a mistake? Tell us and we'll check it. How we check our calculators