One-Rep Max Calculator
Enter any recent set for an Epley 1RM estimate plus 75–95% training percentages — no risky max-out needed.
One-Rep Max Calculator
Epley estimate from a submaximal set — never test a true max alone.
The Epley formula — weight × (1 + reps ÷ 30) — predicts your single-rep strength from a submaximal set. A 60 kg × 5 set estimates ~70 kg. The table then derives training zones: strength work near 85–90%, muscle-building volume around 65–80%.
Program your training on Muscle Building and Strength Training.
1RM ≈ weight × (1 + reps ÷ 30)
Most reliable for sets of 1–10 reps; higher reps estimate less precisely.
≈ 60 × (1 + 5 ÷ 30) ≈ 70 kg
Within ~5–10% for sets of 1–10 reps (Epley formula). Higher-rep sets estimate less reliably — retest with heavier weight and fewer reps for precision.
No. Estimates from 3–8 rep sets are safer and accurate enough for programming. Save true maxes for experienced lifters with spotters.
Train strength at 80–90% of 1RM for low reps, hypertrophy around 65–80%, and deloads near 60%. Adjust to technique and fatigue.
Important
This calculator provides an estimate for general informational purposes. Results may vary depending on individual circumstances. It is not a diagnosis or a substitute for professional medical or nutritional advice.
Health DisclaimerCalculation method: The Epley formula predicts single-rep strength from a submaximal set, accurate within roughly 5–10% for low-rep sets. Training zones derive from standard percentage tables (strength 80–90%, hypertrophy 65–80%).
