What is a one rep max (1RM)?

Your one rep max is the maximum weight you can lift for a single repetition with proper form. It is the standard measure of strength in powerlifting and is used to calculate training weights as percentages (e.g. 80% for hypertrophy, 90% for strength).

Which 1RM formula is most accurate?

Epley and Brzycki are the most widely used and tend to be most accurate when calculated from sets of 1-6 reps. Accuracy decreases for higher rep sets because different energy systems are involved. Use sets of 3-5 reps for the most reliable estimates.

Should I test my actual 1RM?

True 1RM testing carries injury risk, especially for beginners. Using a calculated estimate from a 3-5 rep set is safer and still very accurate. True 1RM tests are typically done by experienced lifters with a spotter.

How do I use the percentage table for programming?

65-75% of 1RM is good for volume and endurance (12-15 reps). 75-85% is the hypertrophy range (6-12 reps). 85-95% builds maximal strength (1-5 reps). Programs like 5/3/1 use your 1RM to set weekly training loads.

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One Rep Max Calculator

Estimate your one rep max using Epley, Brzycki, and Lander formulas. Training percentage table included. Free 1RM calculator.

About this tool

Estimate your one-rep maximum (1RM) using four proven formulas from your working weight and reps. Get a complete percentage table showing recommended weights for every rep range from 1 to 12.

Weight Lifted: 100 kg

Reps Performed: 5