️ No Need to Test Max Load

Calculator for 1RM (one-rep max)

Find your max lift on any strength exercise without testing a 1-rep max. Use a submaximal load, perform reps to technical failure, and we'll calculate it for you.

Ex: bar weight + plates
How many reps you did with that load before losing form. Use between 2 and 12.
Your Estimated 1RM
100 lbs
Average of the Epley and Brzycki formulas.
Epley 100 lbs
Brzycki 100 lbs
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Load table for workout planning

Based on your estimated 1RM, see how much to use for different goals.

Goal% of 1RMSuggested loadReps
Max strength90 – 100%95 kg1 – 3 reps
Strength80 – 90%85 kg3–6 reps
Hypertrophy65 – 80%75 kg6 – 12 reps
Muscular endurance50 – 65%60 kg15+ reps

How it works

We estimate your 1RM using two of the most widely used formulas in strength training science.

Epley Formula

1RM = weight × (1 + reps ÷ 30)
More accurate for 7-10 reps. Used by strength coaches since 1985.

Brzycki Formula

1RM = weight ÷ (1.0278 − 0.0278 × reps)
More accurate for 2-6 reps. Published in 1993.

️ Use Reps to Failure

The estimate is only reliable if you trained to technical failure (couldn't do one more rep with good form). Without getting close to that, the estimate will be off.

Works for any exercise

Bench press, squat, deadlift, shoulder press, row — any strength training exercise with progressive overload.

Frequently asked questions

What is 1RM?
1RM (One-Rep Max) is the maximum weight you can lift for a single repetition of an exercise with proper form. It's the main reference for prescribing training loads in strength training.
Is it safe to test your 1RM directly?
For beginners and intermediates, NO. Direct testing carries a high risk of injury. Use the Epley or Brzycki formula estimate instead: perform reps to technical failure with a submaximal load and let the calculator estimate your 1RM.
Which formula is more accurate: Epley or Brzycki?
Brzycki tends to be more accurate for low reps (2-6 reps). Epley works better for higher reps (7-10 reps). That's why we show both and average them.
How do I use 1RM in training?
For max strength: 80-95% of 1RM (1-5 reps). For hypertrophy: 65-80% of 1RM (6-12 reps). For muscular endurance: 50-65% of 1RM (15+ reps). Use the table above as a reference.

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Calculate 1RM right in the workout, on your phone

Trainer Connect has a native 1RM calculator, shows your load progression in charts, and automatically flags PRs (personal records).

Start for free

Estimate based on a mathematical formula. Your actual 1RM may vary depending on technique, leverage, fatigue, and training. Use it as a guide, not an absolute number.