One-Rep Max Calculator
Estimate your one-rep max from any set and get a full percentage table so you know exactly what to load for strength, hypertrophy, and power work.
Enter a recent set taken close to failure. We average the Epley and Brzycki formulas.
Want programming built around your real numbers?
These are estimates. We build yours from weekly data, not formulas.
The method behind the numbers
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Enter a recent set, the weight you lifted and the number of reps (most accurate at 1–10 reps).
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We estimate your one-rep max by averaging the Epley and Brzycki formulas for a balanced result.
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A full percentage table shows what to load at 65–100% of your max, with the rep range each percentage typically supports.
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Use it to program strength (85%+), hypertrophy (67–80%), and power (up to 60%) work from your real numbers.
Common questions
How is one-rep max estimated?+
From a set taken close to failure, using the Epley and Brzycki equations. We average the two for accuracy. Estimates are most reliable at 1–10 reps and drift higher-rep sets.
What percentage of my max should I train at?+
Roughly: strength uses 85%+ for low reps, hypertrophy 67–80% for moderate reps, and power/speed up to ~60%. The table gives you the exact loads for each.
Is it safe to test a true one-rep max?+
Estimating from a comfortable set of 3–6 reps is much safer than a true 1RM attempt, especially without a spotter. This calculator lets you program heavy work without maxing out.
You have the numbers. Here's what to do with them.
A calculator tells you where you stand. Our free guide shows you how to act on it, and a free consultation turns it into a plan built around you.