1-Rep Max Calculator
Estimate your one-rep max (1RM) from a recent set, then see what weight to use at each percentage of that max for your training. Enter your numbers below — nothing you type is stored or sent anywhere.
Estimated 1-rep max
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using the Epley formula
Estimates get less reliable above about 12 reps. For a more accurate number, test with a heavier set closer to failure.
| % of 1RM | Weight | Typical reps |
|---|
This is only an estimate, not a guarantee of what you can lift. Strength can vary with fatigue, technique, and the day. Always warm up, use a spotter or safety bars for heavy attempts, and stop if a lift doesn't feel safe.
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Take the Gear QuizHow this calculator works
We estimate your one-rep max using the Epley formula, one of the most widely used methods for predicting 1RM from a submaximal set: 1RM = weight × (1 + reps ÷ 30). From there we build a simple percentage table so you can see roughly what weight corresponds to 95%, 90%, 80% and so on, which is useful for programming workouts around a target intensity.
This is only an estimate, not a guarantee of what you can actually lift. Formula-based estimates get less accurate at higher rep counts, and real-world strength varies with fatigue, technique and the day. Always warm up properly, and use a spotter or safety bars for any heavy attempt.
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