One Rep Max Calculator

Your details

Used for the exercise label in the insight and steps panel only; all formulas are exercise-agnostic.
The load you actually moved. Use a weight you can lift for 2-10 reps for the best accuracy.
kg
The number of reps you completed. For best accuracy, stay between 2 and 10 reps, stopping 1-2 short of failure.
Estimated 1RM
116.7kg
95% - Near-max110.8kg
90% - Maximal strength105kg
85% - Heavy strength99.2kg
80% - Strength-hypertrophy93.3kg
75% - Hypertrophy87.5kg
70% - Hypertrophy-endurance81.7kg
100% 1RM116.7
90% (strength)105
80% (strength-hypertrophy)93.3
70% (hypertrophy-endurance)81.7

Your estimated 1RM for this lift is about 116.7 kg (Epley formula).

  • 90% of your 1RM is 105.0 kg, a load for 2-3 reps in maximal strength work.
  • 80% is 93.3 kg, ideal for strength-hypertrophy sets of 5-6 reps.
  • Your set of 5 reps is in the accuracy sweet spot; predictions from 2-5 reps carry the smallest error.

Next stepRetest every 4-8 weeks and always warm up thoroughly before a near-maximal attempt.

 = Powered by OnlyCalculators