Calculate Your One Rep Max
Estimate your 1RM for any lift from the weight and reps you can do. Epley, Brzycki, and Lombardi formulas.
How 1RM Is Calculated
The most common formulas: Epley: 1RM = Weight × (1 + Reps/30) and Brzycki: 1RM = Weight × 36/(37-Reps). Both are most accurate for 1-10 reps. Above 10 reps, accuracy decreases. For the most accurate estimate, use a weight you can lift for 3-5 reps with good form. This calculator averages both formulas.
Training With Percentages
Once you know your 1RM, you can program training percentages: Strength (85-95% 1RM): 1-5 reps. Hypertrophy (65-80% 1RM): 6-12 reps. Endurance (50-65% 1RM): 12-20+ reps. Progressive overload means gradually increasing the weight or reps over time — not maxing out every session.
Strength standards for adult males (approximate 1RM relative to body weight): Bench Press — Beginner 0.5x, Intermediate 1.0x, Advanced 1.5x. Squat — Beginner 0.75x, Intermediate 1.5x, Advanced 2.0x. Deadlift — Beginner 1.0x, Intermediate 2.0x, Advanced 2.5x.
