How do I calculate my one rep max?

Epley formula: 1RM = Weight × (1 + Reps/30). Brzycki formula: 1RM = Weight × (36/(37-Reps)). Both work well for 1-10 reps. Example: 225 lbs for 5 reps: Epley = 225×(1+5/30) = 225×1.167 = 262.5 lbs. Note: heavier and fewer reps = more accurate estimate. Over 12 reps reduces accuracy.

What percentage of 1RM should I train at?

95-100%: max effort, 1-2 reps. 85-90%: heavy doubles/triples. 80%: 4-6 reps, strength. 70-75%: 8-10 reps, strength-hypertrophy. 65-70%: 10-12 reps, hypertrophy. 60-65%: 12-15 reps, muscle endurance. 50-60%: 15-20 reps, endurance. General rule: less weight = more volume.

How do I calculate my one rep max?

Epley formula: 1RM = Weight × (1 + Reps/30). Brzycki formula: 1RM = Weight × (36/(37-Reps)). Both work well for 1-10 reps. Example: 225 lbs for 5 reps: Epley = 225×(1+5/30) = 225×1.167 = 262.5 lbs. Note: heavier and fewer reps = more accurate estimate. Over 12 reps reduces accuracy.

What percentage of 1RM should I train at?

95-100%: max effort, 1-2 reps. 85-90%: heavy doubles/triples. 80%: 4-6 reps, strength. 70-75%: 8-10 reps, strength-hypertrophy. 65-70%: 10-12 reps, hypertrophy. 60-65%: 12-15 reps, muscle endurance. 50-60%: 15-20 reps, endurance. General rule: less weight = more volume.

One Rep Max Calculator — Strength Training

Free one rep max (1RM) calculator for strength training. Uses Epley, Brzycki, and Lander formulas to estimate maximum strength. Calculates percentage-based training weights for all rep ranges.

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