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One rep max calculator

Your estimated one rep max from any hard set, and the weight to use for every rep range.

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How it works

Lifting a true one rep max is hard on the body and needs a spotter. The calculator estimates it from a set you can do safely: enter the weight and how many clean reps you managed with it, up to 12. It averages two well-tested formulas, Epley and Brzycki, which agree closely below 10 reps.

The best estimates come from a hard set of 3 to 8 reps, stopped when the next rep would have failed or lost form.

Using the table

Training plans often give weights as a share of your max: about 85% for sets of 6, about 75% for sets of 10. The table turns your max into those weights. Pick the row for the reps your plan asks for, and add a little when every set feels easy. The exercise library shows how to do each lift.

Questions

How accurate is a one rep max calculator?

Within about 5% for most people when the set has 10 reps or fewer. Above that, endurance matters more than strength and the estimate drifts.

Which formula is best?

Epley and Brzycki are the two most used and give almost the same result between 3 and 10 reps. The calculator shows their average.

Should beginners test their one rep max?

There is no need. Estimating from a set of 5 to 8 good reps gives you a number to plan with, without the risk of a maximal lift.

Sources

  1. Epley B. Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
  2. Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88-90.