UseCalcPro
Home
MathFinanceHealthConstructionAutoPetsGardenCraftsFood & BrewingToolsSportsMarineEducationTravel
Blog
  1. Home
  2. Sports

One Rep Max Calculator

Estimate your 1RM and get training load percentages

Estimated 1RM

211 lbs

Epley

216

Brzycki

208

1-10 reps for best accuracy

Estimated 1RM (Average)

211 lbs

Level: Intermediate

Epley

216

Brzycki

208

Lander

210

90% (3RM)

190 lbs

80% (8RM)

169 lbs

What You'll Need

Amazon Basics Rubber Hex Dumbbell Pair 20lb

$35-$504.7
View on Amazon

Fit Simplify Resistance Loop Exercise Bands Set of 5

$10-$154.5
View on Amazon
Rogue Fitness Ohio Cerakote Barbell 20kg

Rogue Fitness Ohio Cerakote Barbell 20kg

$280-$3504.8
View on Amazon

Amazon Basics Rubber Hex Dumbbell Pair 20lb

$35-$504.7
View on Amazon

Fit Simplify Resistance Loop Exercise Bands Set of 5

$10-$154.5
View on Amazon
Rogue Fitness Ohio Cerakote Barbell 20kg

Rogue Fitness Ohio Cerakote Barbell 20kg

$280-$3504.8
View on Amazon

As an Amazon Associate, we earn from qualifying purchases.

Frequently Asked Questions

Q

How accurate is the one rep max calculator?

One rep max formulas are most accurate with 1-10 reps. The Epley, Brzycki, and Lander formulas typically agree within 2-5% for low rep ranges. Above 10 reps, accuracy decreases because muscular endurance becomes a larger factor. For best results, use a weight you can lift for 3-5 reps with good form.

  • 1-5 reps: highest accuracy (±2-3% of actual 1RM)
  • 6-10 reps: good accuracy (±5% of actual 1RM)
  • 11-15 reps: moderate accuracy (±8-10%)
  • 15+ reps: poor accuracy (endurance dominates)
  • Epley tends to overestimate at higher rep ranges
  • Brzycki tends to be more conservative
FormulaBest ForTendencyAccuracy (1-5 reps)
EpleyAll rep rangesSlightly high at 10+ reps±2-3%
Brzycki1-10 repsConservative estimate±2-3%
Lander1-10 repsMiddle ground±2-4%
Average of 3General useBest overall estimate±2%
Q

What are the Epley, Brzycki, and Lander formulas?

These three formulas estimate your one rep max from submaximal lifts. Epley: 1RM = weight × (1 + reps/30). Brzycki: 1RM = weight × 36/(37 - reps). Lander: 1RM = (100 × weight)/(101.3 - 2.67123 × reps). All produce similar results for 1-10 reps but diverge at higher rep counts.

  • Epley (1985): simplest formula, linear relationship with reps
  • Brzycki (1993): more conservative, popular in powerlifting
  • Lander (1985): polynomial model, middle-ground estimate
  • All three are validated in peer-reviewed research
  • Average of all three is the most reliable single estimate
FormulaEquationExample (200lbs x 5)1RM Estimate
EpleyW × (1 + R/30)200 × (1 + 5/30)233 lbs
BrzyckiW × 36/(37-R)200 × 36/32225 lbs
Lander100W/(101.3-2.67R)100×200/87.94227 lbs
Q

How do I use the percentage chart for training?

The percentage chart shows target weights for different rep ranges based on your estimated 1RM. For strength training, work at 85-95% (1-5 reps). For hypertrophy, use 70-85% (6-12 reps). For muscular endurance, use 60-70% (12-15+ reps). These zones optimize the training stimulus for each goal.

  • 100% = 1 rep (max strength test, not for regular training)
  • 90-95% = 2-3 reps (peak strength, powerlifting programs)
  • 80-87% = 4-6 reps (strength focus with volume)
  • 70-80% = 6-10 reps (hypertrophy sweet spot)
  • 60-70% = 12-15 reps (endurance and work capacity)
  • Warm up sets: 40-60% of 1RM for 5-10 reps
% of 1RMTarget RepsTraining GoalRest Period
90-100%1-3Max strength3-5 minutes
80-90%3-6Strength2-4 minutes
70-80%6-12Hypertrophy60-90 seconds
60-70%12-15+Endurance30-60 seconds
Q

What are good strength standards for common lifts?

Strength standards vary by body weight, gender, and training experience. For a 180lb male: beginner bench press 1RM is about 135 lbs, intermediate 200 lbs, advanced 280 lbs, elite 365 lbs. Squat standards are roughly 30% higher, and deadlift standards 50% higher than bench press at each level.

  • Bench Press (180lb male): beginner 135, intermediate 200, advanced 280, elite 365
  • Squat (180lb male): beginner 175, intermediate 265, advanced 370, elite 465
  • Deadlift (180lb male): beginner 200, intermediate 305, advanced 415, elite 530
  • Overhead Press (180lb male): beginner 85, intermediate 135, advanced 185, elite 235
  • Scale by bodyweight: heavier lifters lift more absolute weight
LiftBeginnerIntermediateAdvancedElite
Bench Press0.75x BW1.1x BW1.5x BW2.0x BW
Squat1.0x BW1.5x BW2.0x BW2.5x BW
Deadlift1.1x BW1.7x BW2.3x BW3.0x BW
OHP0.5x BW0.75x BW1.0x BW1.3x BW
Q

Should I actually attempt my estimated one rep max?

Testing a true 1RM carries injury risk and is unnecessary for most training. Submaximal estimation is safer and sufficient for programming. Only test a true 1RM for competition preparation, with proper warm-up, spotter, and at least 6 months of training experience. Use the calculated 1RM for percentage-based programming instead.

  • Submaximal testing (3-5RM) is safer and nearly as accurate
  • True 1RM testing: only for powerlifting/weightlifting competitors
  • Requires thorough warm-up: empty bar, 50%, 70%, 85%, 95%, then attempt
  • Always use a spotter for bench press and squat 1RM attempts
  • Rest 3-5 minutes between heavy singles
  • Retest every 8-12 weeks as strength progresses

Example Calculations

1Bench Press: 185 lbs x 5 reps

Inputs

Weight185 lbs
Reps5
LiftBench Press

Result

Estimated 1RM211 lbs
Epley216 lbs
Brzycki208 lbs
Lander210 lbs

Epley: 185 × (1 + 5/30) = 185 × 1.167 = 215.8 ≈ 216. Brzycki: 185 × 36/(37-5) = 185 × 1.125 = 208.1 ≈ 208. Lander: 100 × 185/(101.3 - 2.67123 × 5) = 18500/87.94 = 210.4 ≈ 210. Average: (216+208+210)/3 = 211.3 ≈ 211.

2Squat: 315 lbs x 3 reps

Inputs

Weight315 lbs
Reps3
LiftSquat

Result

Estimated 1RM340 lbs
Epley347 lbs
Brzycki334 lbs
Lander336 lbs

Epley: 315 × (1 + 3/30) = 315 × 1.1 = 346.5 ≈ 347. Brzycki: 315 × 36/(37-3) = 315 × 1.059 = 333.5 ≈ 334. Lander: 100 × 315/(101.3 - 8.014) = 31500/93.29 = 337.7 ≈ 338. Average: (347+334+338)/3 = 339.7 ≈ 340.

3Deadlift: 225 lbs x 8 reps

Inputs

Weight225 lbs
Reps8
LiftDeadlift

Result

Estimated 1RM283 lbs
Epley285 lbs
Brzycki279 lbs
Lander281 lbs

Epley: 225 × (1 + 8/30) = 225 × 1.267 = 285.0. Brzycki: 225 × 36/(37-8) = 225 × 1.241 = 279.3 ≈ 279. Lander: 100 × 225/(101.3 - 21.37) = 22500/79.93 = 281.5 ≈ 282. Average: (285+279+282)/3 = 282.0 ≈ 282.

Formulas Used

Epley Formula

1RM = weight × (1 + reps / 30)

The most widely used 1RM estimation formula. Simple linear relationship between weight and reps.

Where:

1RM= Estimated one rep max
weight= Weight lifted for the submaximal set
reps= Number of repetitions completed

Brzycki Formula

1RM = weight × 36 / (37 - reps)

More conservative estimate, popular in powerlifting. Invalid for reps >= 37.

Where:

1RM= Estimated one rep max
weight= Weight lifted for the submaximal set
reps= Number of repetitions completed (must be < 37)

Lander Formula

1RM = (100 × weight) / (101.3 - 2.67123 × reps)

Polynomial model that falls between Epley and Brzycki estimates.

Where:

1RM= Estimated one rep max
weight= Weight lifted for the submaximal set
reps= Number of repetitions completed
101.3, 2.67123= Empirically derived constants from Lander's research

Understanding One Rep Max and Training Load Programming

The one rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. It serves as the foundation for percentage-based strength training programs, where each set is prescribed as a percentage of your 1RM. Rather than testing a true 1RM (which carries injury risk), coaches use mathematical formulas to estimate it from submaximal lifts.

The three most widely used formulas are Epley (1985), Brzycki (1993), and Lander (1985). All three produce similar results for low rep ranges (1-10), with divergence increasing at higher reps. The Epley formula is the simplest and most commonly cited, while Brzycki is popular in powerlifting for its slightly more conservative estimates. This calculator averages all three for the most reliable estimate.

Once you know your estimated 1RM, the percentage chart becomes your training roadmap. Strength-focused programs (5/3/1, Starting Strength, StrongLifts) prescribe sets at 70-95% of 1RM. Hypertrophy programs (PPL, German Volume Training) use 60-80%. The chart converts these percentages to actual weights you should load on the bar.

Related Calculators

Training Load Calculator

Track training stress and recovery

Interval Training Calculator

Plan interval workout sessions

Cycling FTP Calculator

Calculate FTP and power zones

Race Predictor Calculator

Predict your finish time at any race distance using the Riegel formula. Convert 5K, 10K, or half marathon results into accurate marathon time estimates.

NFL Passer Rating Calculator

Calculate NFL passer rating from completions, attempts, yards, touchdowns, and interceptions. See the 4-component breakdown and compare to all-time QB leaders.

Golf Handicap Calculator

Calculate your golf handicap index using the World Handicap System formula. Enter your last 20 scores to find your playing handicap for any course and slope.

Related Resources

One Rep Max Calculator: How to Find Your 1RM for Any Lift

Read our guide

Training Load Calculator

Track weekly training volume and recovery needs

Interval Training Calculator

Plan interval workouts with work/rest ratios

Calories Burned Calculator

Estimate calories burned during strength training

Cycling FTP Calculator

Calculate cycling functional threshold power

More Sports Calculators

Tools for weightlifters, athletes, and coaches

View All

Last Updated: Mar 25, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

UseCalcPro
FinanceHealthMath

© 2026 UseCalcPro