One-rep max calculator
Estimate your 1RM from a submaximal set using the Epley and Brzycki formulas — plus a training-percentage table for programming.
| % | Weight |
|---|---|
| 95% | 245 lb |
| 90% | 232 lb |
| 85% | 219 lb |
| 80% | 206 lb |
| 75% | 194 lb |
| 70% | 181 lb |
| 65% | 168 lb |
Use percentages for programming — a coach can dial in RPE and progression in personal training.
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These calculators provide general fitness estimates only — not medical or nutritional advice. Talk with a qualified professional before starting a diet or training program, especially if you have health conditions.
How to use a 1RM estimate
Your one-rep max (1RM) is the heaviest weight you can lift for one rep with good form. Testing a true 1RM every week is risky — especially for newer lifters — so coaches often estimate it from a heavier set of 3–8 reps.
This calculator runs two common formulas: Epley (weight × (1 + reps/30)) and Brzycki (weight × 36 / (37 − reps)). We show both and an average, then a percentage table (95% down to 65%) for planning working sets.
At Level Up, hybrid and personal training programs use submaximal work, progressive overload, and coached form — not ego lifting. Use this number to talk intelligently with a coach about starting weights and RPE targets.
Limitations
- Accuracy drops above ~10 reps; best for sets in the 3–8 range.
- Different lifts (squat vs bench vs deadlift) have different technical demands — one formula does not fit all.
- Not a substitute for coached testing or autoregulation (RPE/RIR).
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