Calculate your One-Repetition Maximum safely and accurately
ESTIMATED 1RM
Use this max to calculate your training percentages below.
This table outlines the relationship between the percentage of your 1RM and the number of repetitions you can likely perform. This data helps in programming your workouts for specific goals (strength vs. hypertrophy vs. endurance).
| % of 1RM | Number of Repetitions Allowed | Training Goal |
|---|---|---|
| 100% | 1 | Max Strength |
| 95% | 2 | Strength |
| 93% | 3 | Strength |
| 90% | 4 | Strength/Power |
| 87% | 5 | Strength/Hypertrophy |
| 85% | 6 | Hypertrophy |
| 80% | 8 | Hypertrophy |
| 75% | 10 | Hypertrophy |
| 70% | 12 | Hypertrophy/Endurance |
| 67% | 15 | Endurance |
| 65% | 20+ | Endurance |
Not all 1RM formulas are created equal. Depending on your training style and the number of reps you performed, one might be more accurate than another.
Popular and widely used. It is generally considered most accurate for lower repetition ranges (fewer than 10 reps). It tends to underestimate 1RM as reps get higher.
Very common in powerlifting circles. It tends to be slightly more aggressive in its estimates, especially if you performed a high number of reps (10+).
Why do we average them? Because individual biomechanics vary, using an average of the top recognized formulas (Brzycki, Epley, Lander, Lombardi, O'Conner) often removes the outliers and gives you a safer, more reliable starting number for your programming.
Now that you have your estimated 1RM, how do you use it? Check out these guides to apply this data to your training plan.
Calculators are great tools, but they aren't a plan. If you want a comprehensive curriculum that teaches you exactly how to design programs, master nutrition, and build lasting habits, join us.
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