One Rep Max Calculator
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The one-repetition maximum (1RM) is the maximum weight you can lift for a single repetition of an exercise with good form. It is the gold standard for measuring strength and is used to calculate training percentages. Because testing true 1RM carries injury risk, estimation formulas from submaximal efforts are commonly used.
- 1Epley (1985): 1RM = weight × (1 + reps/30)
- 2Brzycki (1993): 1RM = weight × 36 / (37 − reps)
- 3Both formulas are most accurate for 3–10 reps; less accurate above 12
- 4Training percentages are calculated as % of 1RM for different adaptations
80kg for 5 reps (Epley)=1RM ≈ 93.3 kg80 × (1 + 5/30) = 93.3
100kg for 8 reps (Brzycki)=1RM ≈ 124.1 kg100 × 36/(37-8) = 124.1
| % of 1RM | Reps per Set | Adaptation |
|---|---|---|
| 60–65% | 12–15 | Muscular endurance |
| 70–75% | 8–12 | Hypertrophy (muscle size) |
| 80–85% | 4–6 | Strength development |
| 90–95% | 2–3 | Maximal strength |
| 100%+ | 1 | Competitive 1RM attempt |
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