One Rep Max Calculator
Estimate your one rep max (1RM) from a submaximal lift using three validated formulas. See training percentages for strength and hypertrophy.
๐๏ธ One Rep Max (1RM)
Estimated 1RM
Epley116.7 kg
Brzycki112.5 kg
Lombardi117.5 kg
Training Percentages
90% (Strength)104.0 kg
80% (Hypertrophy)92.4 kg
70% (Endurance)80.9 kg
๐ก 1RM Estimation Formulas
Three formulas: Epley (weight ร (1 + reps/30)), Brzycki (weight ร 36 / (37 โ reps)), and Lombardi (weight ร reps^0.1). All are most accurate with 3-10 reps โ below 3 reps or above 10 reduces accuracy.
Training percentages: 90-100% = maximal strength (1-3 reps), 80-90% = strength (3-5 reps), 70-80% = hypertrophy (8-12 reps), 60-70% = muscular endurance (15+ reps).
100 kg ร 5 reps: Epley 1RM = 117 kg, Brzycki = 113 kg, Lombardi = 117 kg. 80% (hypertrophy) = 92 kg.