Free tool
One-rep max calculator
Enter a set you actually completed with good form. We average three proven formulas (Epley, Brzycki and Lombardi) so your estimate isn't skewed by any single one.
Units
Estimated 1RM
215lb
Epley 215 · Brzycki 207.5 · Lombardi 217.5 lb
Your training weights
| % of 1RM | Weight (lb) | Use it for |
|---|---|---|
| 95% | 202.5 | 1-2 reps — peak strength singles |
| 90% | 192.5 | 3-4 reps — heavy strength work |
| 85% | 182.5 | 5-6 reps — your main strength sets |
| 80% | 170 | 7-8 reps — strength with volume |
| 75% | 160 | 9-10 reps — hypertrophy sweet spot |
| 70% | 150 | 11-12 reps — muscle building |
| 65% | 140 | 13-15 reps — volume and technique |
| 60% | 127.5 | 16+ reps — warm-ups and back-off sets |
How to use your 1RM
An estimated max is a planning number, not a target to chase every week. Most people build the fastest by living between 70% and 85% for their main lifts, adding a small amount of weight or a rep each week, and only testing a true max a few times a year.
Re-estimate every 4 to 6 weeks using your best set of the block. If your estimate stops moving, the fix is usually recovery — sleep, food and a lighter week — before it's a new program.