Estimate your maximum lifting strength from a weight you can lift for several reps. See your estimated one rep max and recommended working weights across training percentages.
Enter the weight you lifted and the number of repetitions you completed (1–15 reps for best accuracy). The calculator uses the Epley equation to estimate your one rep max, then shows recommended working weights for warm-up, hypertrophy, strength and power.
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A one rep max (1RM) calculator predicts the heaviest weight you can lift once from a lighter weight lifted for several reps — the safest way to gauge strength without maxing out, and the basis for percentage-based training.
The Epley equation:
1RM = weight × (1 + reps / 30)
It is most accurate for 1–10 reps. Beyond ~15 reps the estimate gets less reliable. Working weights are simply a percentage of the 1RM.
Epley is a solid all-rounder. Brzycki and Lombardi agree closely in the 1–6 rep range. Whatever you pick, use it consistently to track progress.
Only with good form and a spotter. For most goals, sub-maximal testing (a heavy set of 3–5) fed into this calculator is safer and nearly as informative.