One-Rep Max (1RM) Calculator
Calculate your estimated 1RM (one-repetition maximum) for bench press, squats, or deadlifts using standard exercise science formulas.
This 1RM page is tuned for general strength planning across bench press, squat, deadlift, and accessory lifts. Use submaximal reps for a safer estimate instead of testing a true max.
Estimated Strength Profile
Estimated Strength Profile
| Intensity (% of 1RM) | Target Weight (kg) | Estimated Reps |
|---|---|---|
| 100% | 117 | 1 |
| 95% | 111 | 2 |
| 90% | 105 | 3 |
| 85% | 99 | 5 |
| 80% | 94 | 7 |
| 75% | 88 | 9 |
| 70% | 82 | 11 |
| 65% | 76 | 13 |
| 60% | 70 | 15 |
| 55% | 64 | 18 |
| 50% | 59 | 20 |
Frequently Asked Questions
What is a One-Rep Max (1RM)?
A One-Rep Max is the maximum amount of weight you can lift for a single repetition of a given exercise with proper technique.
Which formula is better, Epley or Brzycki?
Both are highly accurate for reps under 10. The Epley formula is slightly more common for powerlifting compound moves, while Brzycki is widely used in high-intensity training protocols.
Should I test my actual 1RM?
Testing a true 1RM can be physically taxing and carries safety risks. Estimating it from a 3-5 rep max using a calculator is generally safer and very close to actual capacity.