One Rep Max Calculator
Most accurate from a hard set of 2–10
Unit
Estimated one-rep max
214 lb
Average of seven formulas, which range from 208 to 220 lb for 5 reps.
- Epley
- 215.8
- Brzycki
- 208.1
- Lander
- 210.4
- Lombardi
- 217.3
- Mayhew
- 220.2
- O'Conner
- 208.1
- Wathan
- 215.7
Training loads
| % of 1RM | Load (lb, nearest 5) | About this many reps |
|---|---|---|
| 100% | 215 | 1 |
| 95% | 205 | 2 |
| 93% | 200 | 3 |
| 90% | 190 | 4 |
| 87% | 185 | 5 |
| 85% | 180 | 6 |
| 83% | 175 | 7 |
| 80% | 170 | 8 |
| 77% | 165 | 9 |
| 75% | 160 | 10 |
| 70% | 150 | 11–12 |
| 67% | 145 | 15 |
Strength work usually sits at 80–90% for 3–6 reps, hypertrophy at 65–80% for 6–12. Estimates assume a set taken close to failure with good form; do not attempt a true max without a spotter.
Estimate your one-rep max from a hard set of 2–10 reps with seven published formulas (Epley, Brzycki, Lander, Lombardi, Mayhew, O'Conner and Wathan), and get training loads at percentages of that max.
Formula
Worked Example
Epley gives 185 × (1 + 5/30) = 215.8 lb and Brzycki 185 × 36 ÷ 32 = 208.1 lb; the average of all seven formulas is about 214 lb. At 80% of that, about 170 lb, most lifters can manage around 8 reps.
Frequently Asked Questions
How accurate are one-rep max formulas?
They are usually within about 5% for sets of up to 10 reps taken close to failure, and agree best at 3–6 reps. Accuracy falls with more reps and varies by lift: most people manage more reps at a given percentage on lower-body lifts than on the bench press.
What percentage of my max should I train at?
Strength work usually sits at 80–90% of 1RM for 3–6 reps, muscle-building (hypertrophy) work at 65–80% for 6–12 reps, and muscular endurance work below about 65% for 15 reps or more.
Should I test a true one-rep max?
It can be done safely with a thorough warm-up, good technique and a spotter or safety bars, but an estimate from a set of 3–5 gives most of the information with far less risk. Beginners in particular should use the estimate.