Your one-rep max.
Estimate your max without testing it - safer and just as useful for programming. Enter a recent set (weight and reps) and get your estimated 1RM plus a full training-percentage table.
Free access to the One-Rep Max tool.
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Method & sources
Your one-rep max is the average of the two most-used estimators - Epley (1RM = weight × [1 + reps ÷ 30]) and Brzycki (1RM = weight × 36 ÷ [37 − reps]). They agree closely at low reps and are most accurate at about 10 reps or fewer. The training table uses the standard NSCA percentage-to-reps chart, with working weights rounded to the nearest plate (5 lb / 2.5 kg).
- Epley B. Poundage Chart. Boyd Epley Workout, University of Nebraska, 1985.
- Brzycki M. Strength testing - predicting a one-rep max from reps-to-fatigue. JOPERD. 1993;64(1):88–90.
- LeSuer DA, McCormick JH, Mayhew JL, et al. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211–213.
- NSCA. Essentials of Strength Training and Conditioning, 4th ed.; NSCA Training Load Chart.
Why estimate instead of test?
A true one-rep max test is taxing and a little risky, especially alone. Estimating from a normal working set (say 5 reps at 185) gives you a number accurate enough to program your training, without grinding out a max single. This tool averages two well-known formulas - Epley and Brzycki - for a balanced estimate.
Using the percentage table
Most strength programs prescribe work as a percentage of your 1RM - for example, sets of 5 around 80%, or higher-rep work at 65–70%. The table converts your estimated max into working weights so you can load the bar with intent instead of guessing.
What this tool isn't
It's a training estimate, not coaching or medical advice, and it can't judge your form or whether a load is safe for you on the day. Lifting carries inherent risk - train smart.