Estimate your one rep max from any set using 7 proven formulas (Epley, Brzycki, Lander, Lombardi, Mayhew, O'Conner, Wathan) with training % loads and strength-level scoring.
Calculate your one rep max (1RM) instantly without testing a true single. Enter the weight you lifted and reps performed — we run all 7 industry-standard formulas (Epley, Brzycki, Lander, Lombardi, Mayhew, O'Conner, Wathan) and average them for a robust estimate. Get a full training-load table from 50% to 100% with rep ranges for endurance, hypertrophy, strength, and power blocks. Add your bodyweight and sex to score your bench, squat, deadlift, or overhead press against Untrained → Elite benchmarks.
The Epley formula (1 + reps/30) is the most cited because it stays accurate from 2 to 10 reps and is dead simple. Brzycki and Lander are slightly more conservative and shine for low-rep sets (1-5). Wathan and Mayhew use exponential decay curves and tend to outperform linear formulas at higher reps (8-12), making them favourites in bench-press research. Lombardi uses a power curve that lands between the linear and exponential models. The smartest move is to ignore any single formula and trust the average across all seven.
Most periodised programs split the year into endurance, hypertrophy, strength, and peaking phases. During hypertrophy blocks, work in the 65-75% zone for 8-12 reps and 3-5 sets — that is the sweet spot for muscle growth. Strength blocks shift to 80-87% for sets of 3-6, with longer rest. A peaking week before a meet or 1RM test drops volume and pushes intensity to 90-95% for singles and doubles. Always leave 1-2 reps in reserve outside of test weeks.
The Untrained → Elite chips on this page use bodyweight ratios drawn from Symmetric Strength and ExRx datasets aggregated across thousands of lifters. They are useful goalposts: a 2× bodyweight squat is a meaningful milestone for most males, and a 1.25× bench is genuinely Advanced for females. But ratios ignore limb length, training age, body composition, and sport context. Use the chips to set targets and benchmark progress over months and years — not to judge your worth on any given Tuesday.
Within roughly 5% of a true 1RM when reps fall between 2 and 10. Above 10 reps, accuracy drops because muscular endurance starts to dominate over pure strength. That is why we average 7 formulas — outliers wash out and you get a more stable estimate.
Each formula was derived from a different population — Epley used powerlifters, Mayhew studied bench-press research subjects, Brzycki built a conservative low-rep model. No single formula fits every lifter or every lift, so showing all seven (plus the average) lets you cross-check and pick the model that matches your training history.
Only after a proper peaking block — typically 4 to 8 weeks of progressively heavier triples, doubles, and singles with full recovery. Testing a true 1RM cold is risky and rarely accurate. For 95% of lifters, an estimated 1RM from a heavy 3-5 rep set is enough to program training percentages.
50–65% builds muscular endurance and serves as warm-up volume. 65–75% drives hypertrophy (muscle growth) in the 8–12 rep range. 80–90% is the strength zone (3–6 reps). 90%+ is reserved for power, peaking, and singles. Most programs cycle through all four zones across a mesocycle.
They compare your 1RM to your bodyweight using benchmarks adapted from Symmetric Strength and ExRx. For example, a male bench press at 1× bodyweight is Intermediate, 1.5× is Advanced, 2× is Elite. Standards differ across lifts (deadlift ratios are higher than overhead press) and between sexes.
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