One Rep Max (1RM) Calculator
Health & FitnessEstimate your one-rep max (1RM) for any lift using the Epley formula.
Estimated 1 Rep Max
Your estimated max weight for a single repetition.
85% of 1RM (Strength)
183.5
85% of your 1RM — typical for strength-focused training (3-5 reps).
70% of 1RM (Hypertrophy)
151.1
70% of your 1RM — typical for hypertrophy/muscle-building training (8-12 reps).
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Odeh Ahwal0people find this calculator helpful
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Saved
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Frequently Asked Questions
How accurate is the Epley formula?
The Epley formula is widely used and reasonably accurate for rep ranges of 1-10. Accuracy decreases for higher rep sets, since fatigue affects the relationship between reps and max strength differently for each lifter.
Should I actually attempt my calculated 1RM?
This is an estimate, not a guarantee. If you want to test your true 1RM safely, work up gradually with a spotter and proper warm-up rather than jumping straight to the calculated number.
Why use percentage-based training zones?
Training at specific percentages of your 1RM lets you target different goals — heavier percentages (80-90%) build strength, while moderate percentages (65-75%) are typically used for muscle growth.
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