One Rep Max Calculator – Estimate Maximum Lift
Estimate your 1-rep max (1RM) for any lift from a submaximal set using the Epley formula.
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Weight lifted (lbs)
Reps completed
Please enter valid values.
Formula & Reference
| Variable | Formula | Units |
|---|---|---|
| One Rep Max Calculator – Estimate Maximum Lift | result |
Step-by-Step Examples
Example 1
225 lbs × 5 reps
- 1RM = 225 × (1 + 5/30) = 262.5 lbs
✓ ~263 lbs 1RM
Example 2
135 lbs × 10 reps
- 1RM = 135 × 1.33 = 180 lbs
✓ ~180 lbs 1RM
Example 3
315 lbs × 3 reps
- 1RM = 315 × 1.10 = 347 lbs
✓ ~347 lbs 1RM
Real-World Applications
Powerlifters
Estimate max without attempting 1RM.
Coaches
Set training percentages for athletes.
Gym-Goers
Track strength progress over time.
Strength Trainers
Program percentage-based training.
Common Mistakes to Avoid
⚠️
Attempting 1RM without experience
For most gym-goers, testing true 1RM is risky. Use this formula to estimate it safely.
⚠️
Using high-rep estimates
Above 10 reps, accuracy decreases. Best results with 3-8 rep sets.
Frequently Asked Questions
Formula accuracy? ▾
Epley formula is within ±5% for 3-8 reps. Less accurate above 10 reps.
Good 1RM benchmarks? ▾
Squat: BW×1.5 for intermediate. Bench: BW for males intermediate. Deadlift: BW×2 intermediate.
Percentage-based training? ▾
65-75% 1RM for hypertrophy (8-12 reps). 80-90% for strength (3-6 reps). 90%+ for power (1-3 reps).