Bench, Squat, Deadlift, Press and Row
1RM Calculator (One Rep Max)
Enter one set you lifted. Get your one rep max for any barbell lift, in lb or kg.
See how your bench press ranks for your bodyweight: Bench Press Calculator.
Your 1RM Percentage Chart
The weight at every percentage of your max, from 50 to 100 percent.
Programs often give weights as a percentage of your one rep max. Find the percentage and read across for the weight to load. The reps column is a typical range for a hard set at that weight. The chart updates with your estimate above.
| % of 1RM | Weight | Typical reps |
|---|---|---|
| 100% | 260 lb | 1 (your max) |
| 95% | 247 lb | 1 to 2 |
| 90% | 234 lb | 2 to 3 |
| 85% | 221 lb | 3 to 5 |
| 80% | 208 lb | 5 to 6 |
| 75% | 195 lb | 6 to 8 |
| 70% | 182 lb | 8 to 10 |
| 65% | 169 lb | 10 to 12 |
| 60% | 156 lb | 12 to 15 |
| 55% | 143 lb | Warm-up sets |
| 50% | 130 lb | Warm-up sets |
RPE to 1RM Chart
The weight for any reps and RPE, worked out from your max.
RPE rates how hard a set felt: RPE 10 means no reps left, RPE 8 means about two left. If your program says 5 reps at RPE 8, find the 5 row and the RPE 8 column. Weights are in pounds and update with your estimate above. To get a max from a set you rated by RPE, use the RPE calculator.
| Reps | RPE 10 | RPE 9 | RPE 8 | RPE 7 | RPE 6 |
|---|---|---|---|---|---|
| 1 | 260 | 248 | 239 | 232 | 224 |
| 2 | 248 | 239 | 232 | 224 | 217 |
| 3 | 239 | 232 | 224 | 217 | 211 |
| 4 | 232 | 224 | 217 | 211 | 204 |
| 5 | 224 | 217 | 211 | 204 | 198 |
| 6 | 217 | 211 | 204 | 198 | 192 |
| 7 | 211 | 204 | 198 | 192 | 186 |
| 8 | 204 | 198 | 192 | 186 | 181 |
| 9 | 198 | 192 | 186 | 181 | 175 |
| 10 | 192 | 186 | 181 | 175 | 170 |
Rep Max Targets From Your 1RM
The weight you should be able to lift for a given number of reps.
Your estimated one rep max converts into a target weight for every rep range. If your program calls for a set of five, the 5-rep row is your starting weight.
| Reps | Estimated weight | % of 1RM |
|---|---|---|
| 1 rep (max) | 260 lb | 100% |
| 2 reps | 247 lb | 95% |
| 3 reps | 239 lb | 92% |
| 4 reps | 232 lb | 89% |
| 5 reps | 225 lb | 87% |
| 6 reps | 219 lb | 84% |
| 8 reps | 207 lb | 80% |
| 10 reps | 196 lb | 75% |
| 12 reps | 186 lb | 72% |
How This 1RM Calculator Works
Plain answers, no maths degree needed.
Your one rep max (1RM) is the most weight you can lift once with good form. You do not have to test it. Lift a weight for a few hard reps, enter the weight and the reps, and the calculator works out the single rep you could lift.
It does that with formulas built from how strength drops as reps go up. The two most used are shown with your result:
- Epley: 1RM = weight × (1 + reps ÷ 30)
- Brzycki: 1RM = weight × 36 ÷ (37 − reps)
The big number is the average of these two and three more (Lombardi, Lander and Wathan), so no single formula pulls it too high or too low. Estimates are best from sets of 2 to 5 reps. Past 10 reps, treat the number as a ballpark. The formulas work the same for every barbell lift; picking a lift changes the labels and the link to that lift's own page.
These are long-established one-rep-max prediction equations from strength-training research. For training and coaching standards, the recognized professional body is the National Strength and Conditioning Association (NSCA). Estimates are guidance, not a substitute for coaching or medical advice, and a true max should only be attempted with proper warm-up and a spotter.
Specific Examples
Common rep sets and the max they estimate.
What's my one-rep max if I lift 225 for 5 reps?
Lifting 225 for 5 reps estimates a one-rep max of about 260 lb. A mid-range set that estimates reliably.
What's my one-rep max if I lift 135 for 10 reps?
Lifting 135 for 10 reps estimates a one-rep max of about 179 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my one-rep max if I lift 185 for 3 reps?
Lifting 185 for 3 reps estimates a one-rep max of about 201 lb. A low-rep set like this gives the most accurate estimate.
What's my one-rep max if I lift 315 for 1 rep?
Lifting 315 for 1 rep estimates a one-rep max of about 315 lb. A single is your max, so this figure is exact.
What's my one-rep max if I lift 155 for 8 reps?
Lifting 155 for 8 reps estimates a one-rep max of about 194 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my one-rep max if I lift 275 for 2 reps?
Lifting 275 for 2 reps estimates a one-rep max of about 289 lb. A low-rep set like this gives the most accurate estimate.
What's my one-rep max if I lift 95 for 12 reps?
Lifting 95 for 12 reps estimates a one-rep max of about 133 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my one-rep max if I lift 245 for 4 reps?
Lifting 245 for 4 reps estimates a one-rep max of about 275 lb. A mid-range set that estimates reliably.
Want a specific number? Type your weight and reps into the calculator at the top and it will estimate any combination instantly.
Calculators for Every Lift
The same method, tuned for each barbell movement.
Charts & Guides
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Frequently Asked Questions
Answers to the most common 1RM questions.
What is a 1RM (one rep max)?
A 1RM, or one rep max, is the most weight you can lift for a single rep with good form. Coaches use it as the reference point for setting training weights by percentage.
How do you calculate a one rep max?
Take a set you completed, ideally 2 to 5 hard reps, and enter the weight and reps above. The calculator works out the single heaviest rep you could lift, using the average of five formulas, with Epley and Brzycki shown on their own.
What is the Epley formula?
The Epley formula estimates your one rep max as weight x (1 + reps / 30). For 225 lb for 5 reps that is 225 x 1.167, about 263 lb. At one rep, the weight you lifted is your max.
What is the Brzycki formula?
The Brzycki formula estimates your one rep max as weight x 36 / (37 - reps). For 225 lb for 5 reps that is about 253 lb. Below 10 reps it gives a lower number than Epley, and at exactly 10 reps the two agree.
Which one rep max formula is most accurate?
No single formula is best for everyone. Epley and Brzycki are the most widely used and agree closely at low reps. This calculator averages Epley, Brzycki, Lombardi, Lander and Wathan so no single equation skews your number.
How accurate is a 1RM calculator?
It is most accurate from sets of 2 to 5 reps, where the estimate is usually within a few percent of a tested max. Above about 10 reps the spread between lifters grows, so treat high-rep estimates as a ballpark.
Does this work for squat, deadlift, overhead press and row?
Yes. Pick the lift at the top of the calculator. The formulas are the same for every barbell lift, so the lift you pick changes the labels and points you to that lift's own calculator and strength standards.
How do I use RPE with my one rep max?
Find your reps in the RPE chart and read across to the RPE your program asks for. For example, 5 reps at RPE 8 is about 81 percent of your max. To work out a max from a set you rated by RPE, use the RPE calculator.
What are training percentages for?
Training percentages let you set weights by intensity. Most strength work sits between 70 and 90 percent of your one rep max, with heavy sets near 85 to 90 percent and higher-rep work near 65 to 75 percent.
Is it safe to test a true one rep max?
A true max attempt carries more injury risk than a hard set of a few reps, especially without a spotter. Estimating from a rep set avoids that risk, which is why most coaches program from estimates.
Does the calculator work in kilograms?
Yes. Switch the unit toggle to kg and the weight, results, percentage chart, RPE chart and plate math all change to kilograms, using a 20 kg bar.
How often should I recalculate my max?
Recalculate whenever you set a new rep record on a working set, which for most lifters is every few weeks. Updating your percentages from a fresh estimate keeps your training weights matched to your strength.