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One-rep max (1RM) and rep weight calculator
Find your estimated one-rep max without risky single-rep lifting, and what weight to train with.
93.3 kg
estimated one-rep max
| Reps | Weight | % 1RM |
|---|---|---|
| 1× | 92.5 kg | 100 % |
| 2× | 87.5 kg | 94 % |
| 3× | 85.0 kg | 91 % |
| 4× | 82.5 kg | 88 % |
| 5× | 80.0 kg | 86 % |
| 6× | 77.5 kg | 83 % |
| 7× | 75.0 kg | 81 % |
| 8× | 72.5 kg | 79 % |
| 9× | 72.5 kg | 77 % |
| 10× | 70.0 kg | 75 % |
| 11× | 67.5 kg | 73 % |
| 12× | 67.5 kg | 71 % |
Training and meal plan based on your numbers, ready in 2 minutes.
How 1RM is estimated
We use the Epley formula: 1RM = weight × (1 + reps / 30). It's most accurate with 3 to 8 reps done to failure or with at most one rep in reserve.
What the table is for
The table shows how much you can lift for a given number of reps. For training, subtract 1 to 3 reps in reserve (RIR): if your plan says 8 reps with 2 in reserve, use the weight for 10 reps.
Safety
Only test a true max with a spotter and good technique. For planning your training, the estimate from this calculator is all you need.