One Rep Max Calculator
Estimate your one-rep maximum (1RM) using the Epley and Brzycki formulas. Get a full training percentage breakdown from 60% to 95%.
How to Use the 1RM Calculator
Enter the weight you lifted and the number of clean repetitions you completed. The calculator uses both the Epley and Brzycki formulas and averages them to estimate your one-rep maximum. It then provides a complete table of training percentages — useful for programming squat, bench press, deadlift, and overhead press cycles.
The Extended Calculator below shows a strength standards chart for bench, squat, deadlift, and OHP, plus a full percentage-based training table. The Professional Calculator adds a strength ratio analysis, 10-week periodization planner, and progressive overload tracker.
Training Percentage Table
| Reps | % of 1RM | Weight (kg) | Zone |
|---|---|---|---|
| 1 | 100% | 92 | Max effort |
| 2 | 95% | 87 | Max effort |
| 3 | 93% | 85 | Max effort |
| 4 | 90% | 83 | Max effort |
| 5 | 88% | 81 | Strength |
| 6 | 85% | 78 | Strength |
| 7 | 83% | 76 | Strength |
| 8 | 80% | 73 | Strength |
| 9 | 78% | 72 | Hypertrophy |
| 10 | 75% | 69 | Hypertrophy |
Formulas
Epley: 1RM = Weight × (1 + Reps ÷ 30)
Brzycki: 1RM = Weight × (36 ÷ (37 − Reps))
For best accuracy, use a weight you can lift between 1 and 10 times. Estimates become less reliable above 10 repetitions.
Training Percentage Guide
| % of 1RM | Rep Range | Training Focus |
|---|---|---|
| 95% | 1–2 reps | Near-maximal singles, peaking |
| 85–90% | 2–3 reps | Heavy doubles and triples, strength |
| 75–80% | 4–6 reps | Main strength building zone |
| 65–70% | 8–12 reps | Hypertrophy (muscle growth) |
| 60% | 12–15 reps | Endurance and technique work |
Strength Ratio Analysis
| Lift | 1RM | vs Bench Ratio | Expected | Balance |
|---|---|---|---|---|
| Bench Press | 100 kg | 1.00× | 1.00× | Good |
| Back Squat | 130 kg | 1.30× | 1.50× | Slight imbalance |
| Deadlift | 160 kg | 1.60× | 1.80× | Slight imbalance |
| Overhead Press | 65 kg | 0.65× | 0.65× | Good |
Periodization Planner (10-week cycle)
| Block | Weeks | Reps | Intensity | Sets |
|---|---|---|---|---|
| Accumulation (Hypertrophy) | 4 | 8–12 | 65–75% | 3–5 |
| Intensification (Strength) | 3 | 4–6 | 75–87% | 4–5 |
| Realization (Peaking) | 2 | 1–3 | 88–95% | 3–4 |
| Deload | 1 | 6–8 | 50–60% | 2–3 |