Estimate your one-repetition maximum (1RM) using 7 different formulas. Enter the weight you lifted and the number of reps completed to see your estimated max.
For best accuracy, use a weight you can lift for 1–10 reps. Results become less reliable above 10 reps.
| Formula | Estimated 1RM (lb) |
|---|---|
| Epley | 262.5 |
| Brzycki | 253.1 |
| Lander | 255.8 |
| Lombardi | 264.3 |
| Mayhew | 267.8 |
| O'Conner | 253.1 |
| Wathan | 262.3 |
| Average | 260 lb |
Based on your estimated 1RM of 260 lb. Use these percentages to plan your training loads.
| % of 1RM | Weight (lb) | Rep Range | Goal |
|---|---|---|---|
| 100% | 260 | 1–2 | Max strength |
| 95% | 247 | 1–2 | Max strength |
| 90% | 234 | 3 | Max strength |
| 85% | 221 | 4–5 | Strength |
| 80% | 208 | 6 | Strength |
| 75% | 195 | 8 | Hypertrophy |
| 70% | 182 | 10 | Hypertrophy |
| 65% | 169 | 12 | Endurance |
| 60% | 156 | 15 | Endurance |
| 55% | 143 | 18 | Warm-up / active recovery |
| 50% | 130 | 20+ | Warm-up / active recovery |