Tools
ONE-REP MAX CALCULATOR
Estimate your 1-rep max from a set you already lifted, then get a full rep-max chart to program your working sets. No risky max-out required.
The load on the bar for your set.
Clean reps with good form. Stop one or two shy of failure for the truest number.
How this works
Your one-rep max (1RM) is the most weight you can lift for a single rep. Testing a true 1RM is risky, so we estimate it from a heavier set you already did.
We average four established strength formulas (Epley, Brzycki, Lombardi, and Lander) for a more stable number than any single formula. The rep-max chart below then maps that 1RM to the loads you’d expect to handle for higher rep counts, so you can program your working sets.
These are estimates, not promises. Use them as a starting point and adjust to how the bar actually moves.
By formula
Epley
216
Brzycki
208
Lombardi
217
Lander
210
Estimated 1-rep max
213lbs
Averaged across four strength formulas from 185 lbs × 5 reps.
Rep max chart
Target loads for each rep count, based on your estimated 1RM.
| Reps | % of 1RM | Weight |
|---|---|---|
| 1 (max) | 100% | 213 lbs |
| 2 | 95% | 202 lbs |
| 3 | 93% | 198 lbs |
| 4 | 90% | 192 lbs |
| 5 | 87% | 185 lbs |
| 6 | 85% | 181 lbs |
| 8 | 80% | 170 lbs |
| 10 | 75% | 160 lbs |
| 12 | 67% | 143 lbs |
Round to the plates you actually have. These are targets, not hard limits.
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