One-rep max calculator
Estimate your one-rep max from any set of 1–12 reps. See training percentages and rep maxes for kg or lb, averaged across six proven formulas.
Your set
Estimated one-rep max
260.5lb
Average of six published formulas
By formula
- Epleyw × (1 + r / 30)
- 262.5
- Brzyckiw × 36 / (37 − r)
- 253.1
- Lombardiw × r^0.10
- 264.3
- Mayhew et al.100w / (52.2 + 41.9e^(−0.055r))
- 267.8
- O'Conner et al.w × (1 + r / 40)
- 253.1
- Wathan100w / (48.8 + 53.8e^(−0.075r))
- 262.3
Training percentages
Working weights from your 1RM, rounded to 5 lb.
| % of 1RM | Weight | Typical reps |
|---|---|---|
| 100% | 260 lb | 1 |
| 95% | 245 lb | 2 |
| 90% | 235 lb | 3–4 |
| 85% | 220 lb | 5–6 |
| 80% | 210 lb | 7–8 |
| 75% | 195 lb | 9–10 |
| 70% | 180 lb | 11–12 |
| 65% | 170 lb | 13–15 |
| 60% | 155 lb | 16–20 |
| 55% | 145 lb | 20–24 |
| 50% | 130 lb | 25+ |
Rep maxes
The most you could expect to lift for each number of reps.
| Reps | Weight | % of 1RM |
|---|---|---|
| 1 RM | 260 lb | 100% |
| 2 RM | 250 lb | 95% |
| 3 RM | 240 lb | 93% |
| 4 RM | 235 lb | 90% |
| 5 RM | 225 lb | 87% |
| 6 RM | 220 lb | 85% |
| 7 RM | 215 lb | 82% |
| 8 RM | 210 lb | 80% |
| 9 RM | 200 lb | 77% |
| 10 RM | 195 lb | 75% |
| 11 RM | 190 lb | 73% |
| 12 RM | 185 lb | 70% |
Using your 1RM
Train smarter with one number
Pick a recent, honest set
Use a set you took close to failure with good form. Sets of 3–8 reps give the most accurate estimate; beyond 12 reps, formulas drift.
Program from percentages
Strength work usually lives at 80–90% of your 1RM, hypertrophy at 65–80%. Programs like 5/3/1 and nSuns prescribe every set this way.
Re-test without maxing out
Plug in a fresh rep-out every few weeks to track progress. No need for risky true singles — the estimate moves as you get stronger.
Questions, answered
Your 1RM, tracked for every lift
Titan estimates your max from every set you log and charts it over time. Free on iPhone, Android and the web.