Estimate your one-rep max
Estimate your one-rep max from a lighter set's weight and reps, using the Epley, Brzycki, and Lombardi formulas, plus a training-percentage table.
These formulas estimate a theoretical single-rep max from a lighter set, they don't replace an actual max-effort attempt. Accuracy drops the higher the rep count goes, especially past 10-12 reps.
Enter the weight you lifted and how many reps you got, using the units toggle for kg or lb.
The Epley, Brzycki, and Lombardi formulas each estimate your one-rep max slightly differently, plus their average.
Use the %1RM table to pick a working weight for a target rep range, from a single heavy rep to higher-rep sets.
Frequently asked
Why do the three formulas give different numbers?
Epley, Brzycki, and Lombardi were each derived from different data and rep ranges, so they don't always agree. The average is a reasonable single estimate to work from.
How accurate is an estimated one-rep max?
It's a useful estimate from a lighter set, not a replacement for an actual max-effort attempt. Accuracy drops as the rep count goes up, especially past 10-12 reps.
What is the %1RM table for?
It converts your estimated one-rep max into working weights for common training rep ranges, e.g. 80% of your 1RM for a set of 8.
Is this medical advice?
No. This is a general estimate for informational purposes only, not medical advice. Talk to a healthcare provider or certified trainer before changing your training or diet.