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One Rep Max Calculator

Calculate your estimated 1 rep max (1RM) and training percentages for any lift. Free 1RM calculator using the Epley formula.

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Estimated 1 Rep Max

1RM93.3 kg

Training percentages

100% — 1 reps93.3 kg
95% — 2–3 reps88.7 kg
90% — 3–4 reps84.0 kg
85% — 4–5 reps79.3 kg
80% — 5–6 reps74.7 kg
75% — 6–8 reps70.0 kg
70% — 8–10 reps65.3 kg
65% — 10–12 reps60.7 kg
60% — 12–15 reps56.0 kg

⚠️ Estimated using the Epley formula. Actual 1RM varies by lift, technique, and daily readiness.

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Frequently asked questions

How do I calculate my 1 rep max?

The Epley formula: 1RM = Weight × (1 + Reps/30). For example: 80kg for 5 reps = 80 × (1 + 5/30) = 93.3kg estimated 1RM.

Is it safe to test 1RM directly?

Testing 1RM directly carries injury risk if not done correctly. Use a spotter, warm up thoroughly, and approach gradually. The calculator estimate is safer for programming.

How do I use 1RM for training?

Use percentages of your 1RM to programme sets and reps: 85–95% for strength (1–5 reps), 75–85% for hypertrophy (6–12 reps), 60–75% for endurance (12–20 reps).

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