Estimate your 1RM from any set you can lift, plus training percentages.
Estimate your 1RM from any set you can lift, plus training percentages.
Enter values above and click Calculate — results will appear here with the formula explained.
Maxing out weekly is a recipe for injury and burnout, so lifters estimate instead. The Epley formula converts a submaximal set into a predicted single: five solid repetitions at 100 kg implies roughly 116 kg for one all-out rep.
The estimate's reliability decays as reps climb — beyond ten repetitions fatigue contaminates the math. The percentage table underneath matters as much as the headline: most strength programming lives between 70% and 90% of this number.
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One Rep Max Calculator: Estimate your 1RM from any set you can lift, plus training percentages. Formula: Epley: 1RM = weight × (1 + reps ÷ 30). Example: Five repetitions at 100 kg: 100 × (1 + 5/30) ≈ 117 kg estimated 1RM.
Maxing out weekly is a recipe for injury and burnout, so lifters estimate instead. The Epley formula converts a submaximal set into a predicted single: five solid repetitions at 100 kg implies roughly 116 kg for one all-out rep.
The estimate's reliability decays as reps climb — beyond ten repetitions fatigue contaminates the math. The percentage table underneath matters as much as the headline: most strength programming lives between 70% and 90% of this number.
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Five repetitions at 100 kg: 100 × (1 + 5/30) ≈ 117 kg estimated 1RM. An 80% working set then loads about 93 kg.
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