One-rep max calculator
Enter a hard set: the weight and how many reps you got. It estimates your one-rep max and shows training weights by percentage. Enhanced Training Studio does this for every set you log.
An estimate. Real strength varies by exercise, technique and the day.
Questions
How is the one-rep max estimated?
From the weight and the reps of a hard set, using two common formulas, Epley and Brzycki, and their average. Both assume the set was taken close to failure.
How accurate is an estimated 1RM?
Fairly close for sets of about 10 reps or fewer, less so beyond that, and it varies by exercise and person. Treat it as a guide for choosing training weights, not a test result.
Do I need to test my real max?
No. Estimating from a hard set of 3 to 6 reps is safer and is enough to plan percentages. If you do test a true max, use a spotter or safety bars and warm up well.
What are the percentages for?
Many programmes give weights as a percentage of your 1RM. The table rounds each one to the nearest plate jump you choose, so you can load the bar straight away.