Coach test | free
1RM calculator
Your estimated one rep max from a set you really did, without loading the bar to the limit. Two formulas, and the working loads that follow.
Estimated one rep max : 96 kg
This is an example. Enter your own numbers to see your result.
- Brzycki formula
- 92.9 kg
- 90 % of the max
- 86.4 kg
- 80 % of the max
- 76.8 kg
- 70 % of the max
- 67.2 kg
The estimate is best with 2 to 6 reps taken close to failure. Above 10 reps it becomes much less reliable.
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How the calculation works
The Epley formula
Load times (1 plus reps divided by 30). Published in 1985, it is the most common one and the one shown in large numbers above.
The Brzycki formula
Load times 36, divided by (37 minus reps). Published in 1993. It gives a slightly lower number than Epley when reps go up.
Why only 12 reps
Beyond that, a set measures endurance more than strength, and the two formulas move apart. The calculator stops there on purpose.
Common questions
Why estimate instead of testing a true max?
A real max attempt is tiring and carries more risk, mostly for a beginner. A hard set of 3 to 5 reps gives a number that is good enough to plan training.
Does it work for every exercise?
It works best for big lifts such as the squat, the bench press and the deadlift. For small isolation exercises the estimate is less meaningful.
The two formulas give different numbers. Which one do I keep?
Keep the lower one to plan loads, it is the safer choice. The gap between the two shows how uncertain the estimate is.