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Free one rep max calculator: enter the weight you lifted and reps completed (1–10), choose Epley, Brzycki, or Lombardi, and get an estimated max plus a training percentage table for programming.
Last updated: May 25, 2026
Bench-specific tool? Bench press max calculator
Best accuracy with 1–5 reps to failure with good form. Sets of 6–10 still work but widen formula spread.
Estimated 1RM
116.67 kg
Epley · 100 kg × 5 reps ≈ 85.7% of estimate
| % 1RM | Weight | Typical reps | Goal |
|---|---|---|---|
| 50% | 58.34 kg | 3–5 | Explosive power |
| 60% | 70.00 kg | 3–5 | Explosive power |
| 70% | 81.67 kg | 8–15 | Muscle endurance |
| 80% | 93.34 kg | 6–12 | Hypertrophy |
| 85% | 99.17 kg | 6–12 | Hypertrophy |
| 90% | 105.00 kg | 1–3 | Strength & power |
| 95% | 110.84 kg | 1–3 | Strength & power |
| 100% | 116.67 kg | 1–3 | Strength & power |
Estimated 1RM ≈ 116.67 kg (Epley, 100 kg × 5 reps ≈ 85.7% of estimate).
Note: Estimates vary by formula and rep count. Use 1–5 rep sets for planning; retest every 4–8 weeks as strength changes. Spot heavy singles.
100 kg × 5
≈ 85.7% of estimated 1RM
116.67 kg
Epley formula
99.17 kg
Typical 6–12 rep top sets
One rep max (1RM) is the top weight for one solid rep on a specific lift. Coaches program off percentages of that number so weekly loads stay challenging without guessing. Testing a true max every session is fatiguing and risky; submax estimation — lift 3–5 reps hard, run a formula — is how most recreational and intermediate lifters set training weights.
Your bench 1RM, squat 1RM, and deadlift 1RM are different numbers. Use this calculator per movement, keep the same formula within a training block, and refresh when top sets at a given rep target feel easier.
Holding weight constant shows how rep count and formula choice change the estimate. Epley and Brzycki align at 10 reps; Lombardi diverges especially at high reps.
| Formula | 1RM | Δ vs Epley |
|---|---|---|
| Epley | 116.67 | +0 |
| Brzycki | 112.5 | -4.17 |
| Lombardi | 117.46 | +0.79 |
| Formula | 1RM | Δ vs Epley |
|---|---|---|
| Epley | 133.33 | +0 |
| Brzycki | 133.33 | +0 |
| Lombardi | 125.89 | -7.44 |
1RM = Weight × (1 + Reps ÷ 30)
1RM = Weight × (36 ÷ (37 − Reps))
1RM = Weight × (Reps^0.10)
| % range | Typical reps | Sets | Goal | Default example (116.67 kg 1RM) |
|---|---|---|---|---|
| 50–60% | 3–5 | 4–6 | Speed / power (technique focus) | ~64.17 kg (Lighter loads, explosive intent, shorter rest) |
| 65–75% | 8–15 | 3–5 | Muscular endurance | ~81.67 kg (Higher reps, controlled tempo) |
| 70–80% | 6–12 | 3–5 | Hypertrophy (muscle growth) | ~87.5 kg (Most volume lands here in bodybuilding-style blocks) |
| 80–95% | 3–6 | 3–5 | Strength emphasis | ~102.09 kg (Heavy but usually not daily max singles) |
| 90–100% | 1–3 | 2–4 | Peak strength / testing | ~110.84 kg (Use spotters; limit frequency to avoid burnout) |
Input: 100 kg × 5 (Epley)
→ 116.67 kg
85% = 99.17 kg · 90% = 105 kg
Input: 225 lb × 5 (Epley)
→ 262.5 lb
85% = 223.13 lb · 90% = 236.25 lb
Input: 140 kg × 3 (Brzycki)
→ 148.24 kg
85% = 126 kg · 90% = 133.42 kg
Input: 80 kg × 8 (Epley)
→ 101.33 kg
85% = 86.13 kg · 90% = 91.2 kg
Input: 100 kg × 10 (Epley)
→ 133.33 kg
85% = 113.33 kg · 90% = 120 kg
Input: 180 kg × 5 (Epley)
→ 210 kg
85% = 178.5 kg · 90% = 189 kg
One hard set (1–5 reps), enter into calculator — minutes, lower injury risk.
Example: 225 lb × 5 → 262.5 lb projected max for bench programming.
Gradual singles with long rest — most accurate but fatiguing; needs spotters and meet-style prep.
Use sparingly (off-season or meet prep), not every week.
Safety: Maximal and near-maximal lifting increases injury risk. Use spotters, proper warm-up, and qualified coaching — especially for beginners or returning after injury.
Share with training partners programming percentage work.
Suggested hashtags: #OneRepMax #1RM #Strength #Powerlifting #Calculator