reps
For most accurate results, use 1-10 reps.
Estimate Your Max
Enter the weight you lifted and how many reps you performed to estimate your One Rep Max (1RM).
How It Works & Training Zones
One Rep Max (1RM) is the maximum amount of weight a person can lift for one repetition. Since testing a true 1RM can be dangerous and taxing on the nervous system, calculators use formulas to estimate it based on sub-maximal lifts (e.g., a weight you can lift for 3-5 reps).
Formulas Used: We combine three popular formulas for a balanced estimate:
• Brzycki: Weight × (36 / (37 - Reps))
• Epley: Weight × (1 + Reps/30)
• Lombardi: Weight × Reps^0.10
Training Intensity Zones
| Training Goal | Intensity (% 1RM) | Rep Range |
|---|---|---|
| Strength / Power | 85% - 100% | 1-5 Reps |
| Hypertrophy (Growth) | 67% - 85% | 6-12 Reps |
| Muscular Endurance | < 67% | 12+ Reps |
