Estimate your 1RM from any submaximal lift. Uses Epley, Brzycki, and Lombardi formulas. Includes a full training percentage table for strength programming.
Added May 26, 2026
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Estimate your one-rep max (1RM) from a submaximal lift using the Epley, Brzycki, and Lombardi formulas. See a full training percentage table showing recommended weights for strength, hypertrophy, and endurance zones.
If you bench 100 kg for 5 reps, your estimated 1RM is ~116 kg. This means your 80% training weight is ~93 kg — use the percentage table for the full breakdown.
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Your one-rep max (1RM) is the maximum weight you can lift for a single repetition with good form. It's used in strength training to set training intensities as a percentage of 1RM — for example, 80% 1RM for 5×5 strength work or 65% for higher-rep hypertrophy sets.
Brzycki is generally considered most accurate for 1–6 rep ranges. Epley tends to overestimate slightly at higher rep counts. For 1–3 reps, all three formulas are close. For 8+ reps, the Lombardi formula is often cited as more reliable. Averaging the three reduces formula-specific bias.
A true 1RM test should only be attempted when well-rested, properly warmed up, and with an experienced spotter. Many coaches prefer to estimate 1RM from submaximal work rather than risk injury with a max single. This calculator gives you that estimate without the risk.
Common percentage zones: 90–100% (max strength, 1–3 reps), 80–90% (strength, 3–5 reps), 67–80% (hypertrophy, 6–12 reps), below 67% (endurance, 15+ reps). Most periodized programs prescribe work as a percentage of 1RM to auto-regulate training load.