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One Rep Max Calculator

Dial in progressive overload by estimating your true max off a clean rep set. Choose a formula, plug in your most recent set, and instantly see projected loads for upcoming sessions.

Estimated 1RM

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Fill the fields to see your max.

Save sets you want to revisit.

Formula breakdown

  • Epley —

    Gold standard for general strength work (1-10 reps).

  • Brzycki —

    Popular with powerlifting gyms; conservative for high reps.

  • Lander —

    Balances low and moderate reps by factoring in fatigue.

  • Lombardi —

    Uses an exponential curve; solid for Olympic lifts.

Rep chart

Build sessions from the estimate

Use the rep breakdown chart to plan volume work, peak attempts, or back-off sets. Tap into the tips to keep future measurements consistent block to block.

  • â–¹ Stick to controlled reps without bouncing or hitching to keep data honest.
  • â–¹ Use the same unit (lb or kg) you actually train with for clearer carryover.
  • â–¹ Re-run the calculator after each training block to track progression.

Recent logged sets

History

Load up past data points to compare training blocks. We keep the last five saves per browser.

  • No saved sets yet.

Rep chart

Volume percentages

Percentages are based on your calculated 1RM. Use them as a starting point, then adjust according to bar speed and perceived exertion.

1 reps · 100%

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Competition single

2 reps · 95%

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Heavy double

3 reps · 93%

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Peaking triple

4 reps · 90%

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Power work

5 reps · 87%

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Classic strength

6 reps · 85%

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Near-max sets

7 reps · 83%

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Grindy volume

8 reps · 80%

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Hypertrophy focus

9 reps · 77%

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Volume finishers

10 reps · 75%

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Accessory work

11 reps · 73%

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Stability work

12 reps · 70%

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Technical practice

Training tips

How to chase progress fast (and safely)

Pick your preferred training style, then expand each card to see a ready-made microcycle.