One Rep Max Calculator
Estimate your one-rep max (1RM) and see percentage-based training loads for any lift. Based on the Epley formula.
Estimated 1RM
117 kg
From 5 reps at 100 kg
Training Load Percentages
117 kg
100% of 1RM
111 kg
95% of 1RM
105 kg
90% of 1RM
99 kg
85% of 1RM
93 kg
80% of 1RM
88 kg
75% of 1RM
82 kg
70% of 1RM
76 kg
65% of 1RM
70 kg
60% of 1RM
64 kg
55% of 1RM
58 kg
50% of 1RM
Frequently Asked Questions
One Rep Max Calculator Guide
Knowing your one-rep max helps you structure your strength training with the right intensity. Most programs recommend training at specific percentages of your 1RM for different goals — strength (85%+), hypertrophy (67-85%), or endurance (<67%).
Use the percentage breakdown to plan your training loads for sets of various rep ranges.