Tool / 01
One-rep max
A set you have actually done is a better starting point than a number you hope is true. Two formulas, one table.
One-rep max
262.5LB
Estimated one-rep max · 225 lb × 5 reps
Epley
262.5LB
Brzycki
253LB
| % of max | Load (LB) |
|---|---|
| 95% | 250 |
| 90% | 235 |
| 85% | 225 |
| 80% | 210 |
| 75% | 195 |
| 70% | 185 |
| 65% | 170 |
| 60% | 160 |
Epley: w × (1 + reps / 30) · Brzycki: w × 36 / (37 − reps). Table uses Epley, rounded to the nearest 5 lb. One rep at 100% is the weight you entered.
Estimates only — ask a coach before maxing out. A calculated max is a starting point, not a lift you have made.
Fine print
- Reps 1–12 only. A set of 20 is a conditioning estimate, not a max.
- The bar and collars count. Use the weight you actually lifted.
- Estimates only — ask a coach before maxing out.
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