Enter the weight you lifted and how many reps you did. We'll estimate your 1RM using three proven formulas and give you training loads for every rep range.
Training load chart
| % of 1RM | Weight | Reps | Training goal |
|---|
Estimates are most accurate for 1–10 reps. Above 10 reps, accuracy decreases. Always use a spotter when attempting heavy singles. Exercise carries inherent risks including injury. By using these estimates, you assume all associated risks. Stop immediately if you feel pain, dizziness, or shortness of breath.
A one-rep max (1RM) is the heaviest weight you can lift for a single repetition with proper form. Since testing a true 1RM can be risky without proper experience and spotters, these formulas estimate it from a sub-maximal set — the weight and reps you actually performed.
Epley formula: 1RM = Weight × (1 + Reps/30). The most widely used formula. Works well for most rep ranges but tends to slightly overestimate at very high reps.
Brzycki formula: 1RM = Weight × 36 / (37 − Reps). Very accurate for 1–10 reps. Tends to underestimate at higher rep ranges. Considered the gold standard for bench press.
Lombardi formula: 1RM = Weight × Reps^0.10. Uses an exponent approach. Generally falls between the Epley and Brzycki estimates.
This calculator shows all three formulas and uses the Epley result as the primary estimate, since research shows it provides the most consistent predictions across exercises and rep ranges.
Once you know your estimated 1RM, you can program training weights precisely. The training load chart above shows the recommended weight for each rep range and training goal.
For strength (1–5 reps at 85–100%), focus on heavy singles, doubles, and triples with full rest periods (3–5 minutes). For hypertrophy (6–12 reps at 65–80%), moderate weights with shorter rest (60–90 seconds) maximize muscle growth. For endurance (12–20+ reps at 50–65%), lighter weights with minimal rest build muscular stamina.
The bench press is the most commonly tested lift for upper body strength. For an average male weighing 180 lbs, a beginner bench press 1RM is around 135 lbs (0.75× body weight), intermediate is 185 lbs (1× body weight), and advanced is 275+ lbs (1.5× body weight). Women typically bench press 60–70% of male equivalents at the same experience level.
The Brzycki formula is considered particularly accurate for bench press 1RM estimation. If you bench 185 lbs for 5 reps, your estimated bench press max is approximately 208 lbs.
For squats, a beginner 1RM is roughly 1× body weight, intermediate is 1.5×, and advanced is 2× or more. The squat 1RM calculator works the same way — enter your working weight and reps, and the formulas estimate your max.
Deadlift 1RM standards run about 10–20% higher than squat for most lifters. A 180 lb male with intermediate experience typically deadlifts around 315 lbs (1.75× body weight). Use this calculator for any compound lift — bench, squat, deadlift, overhead press, or barbell row.
Most accurate for sets of 1–10 reps, where estimates are typically within 5% of your true 1RM. Above 10 reps, accuracy decreases significantly because fatigue and technique breakdown add variability. For the most accurate result, use a set of 3–5 reps.
For most people, the Epley formula (shown as the primary result) is the best all-around estimate. If you're specifically calculating bench press, the Brzycki formula is considered slightly more accurate. The average of all three formulas gives you a reliable middle ground.
Only if you have proper experience, a competent spotter, and adequate warmup. For programming purposes, an estimated 1RM from a set of 3–5 reps is more practical and safer. Most strength programs use estimated 1RM as the basis for training percentages.
Every 4–6 weeks, or whenever you complete a training cycle. As you get stronger, your estimated 1RM changes. Periodically testing a heavy set of 3–5 reps and recalculating keeps your training percentages accurate.
Yes. Your 1RM is specific to each exercise. Bench press, squat, deadlift, overhead press — each has its own 1RM. The formulas work for any barbell or dumbbell exercise, though they're most validated for the big compound lifts.