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One Rep Max Calculator
Estimate 1RM from a submaximal set with the Epley formula, then see working weights from 50–95%.
Not medical advice. Not a substitute for a spotter. Don’t max out from a calculator. Stop if a lift feels unsafe.
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Epley: 1RM = weight × (1 + reps / 30) when reps > 1. A single is the weight you lifted. URL updates as you type — copy the address bar to share.
| % 1RM |
Working weight |
Typical use |
Highlighted rows: hypertrophy ~65–75%, 5×5 ~80–85%, peaking ~90–95%. Guidelines, not a program.
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FAQ
- What is the Epley 1RM formula?
- Epley estimates one-rep max as weight × (1 + reps / 30) when reps are greater than 1. A true single is just the weight you lifted. This page uses that formula for 1–12 reps.
- What percentages of 1RM are used for 5x5, hypertrophy, and peaking?
- A common split is about 65–75% of 1RM for hypertrophy work, around 80–85% for 5×5 strength sets, and 90–95% for peaking singles or doubles. These are training guidelines, not prescriptions.
- Should I attempt a max from this calculator?
- No. A calculated 1RM is an estimate from submaximal reps. It is not a substitute for a spotter, and you should not max out from a calculator. Stop if a lift feels unsafe. This is not medical advice.
Related: TDEE Calculator · Macro Calculator · Tabata Timer
