1 Rep Max Calculator
Track your 1RM with instant and accurate results.
Estimated 1RM Chart
| RM | Average | Lombardi | Brzycki | Epley | Mayhew | O’Conner | Wathan | Lander |
|---|---|---|---|---|---|---|---|---|
| 1RM | 241 lb | 246 lb | 233 lb | 243 lb | 251 lb | 237 lb | 240 lb | 236 lb |
| 2RM | 228 lb | 230 lb | 227 lb | 227 lb | 226 lb | 226 lb | 229 lb | 227 lb |
| 3RM | 220 lb | 220 lb | 220 lb | 220 lb | 220 lb | 220 lb | 220 lb | 220 lb |
| 4RM | 215 lb | 214 lb | 214 lb | 214 lb | 216 lb | 215 lb | 213 lb | 214 lb |
| 5RM | 209 lb | 210 lb | 208 lb | 208 lb | 211 lb | 211 lb | 206 lb | 208 lb |
| 6RM | 204 lb | 206 lb | 201 lb | 202 lb | 207 lb | 206 lb | 200 lb | 202 lb |
| 7RM | 199 lb | 203 lb | 195 lb | 197 lb | 203 lb | 202 lb | 194 lb | 195 lb |
| 8RM | 194 lb | 200 lb | 188 lb | 192 lb | 199 lb | 198 lb | 188 lb | 189 lb |
| 9RM | 189 lb | 198 lb | 182 lb | 187 lb | 195 lb | 194 lb | 183 lb | 183 lb |
| 10RM | 185 lb | 196 lb | 175 lb | 182 lb | 192 lb | 190 lb | 178 lb | 176 lb |
Training Guidance
Heavy Lifting (1-5 reps)
Prioritize perfect form to prevent injury. Use a spotter for challenging lifts. Rest periods should be long (2-3 minutes) to allow for full recovery of the nervous system.
Rep Range Recommendation
This rep range (1-5) is ideal for building maximal strength. Focus on lifting heavy weights with precise form. Consider using a lower training volume (fewer sets) due to the intensity.
Weight Recommendation
As an intermediate lifter, you should have a good grasp of proper form. Focus on progressively overloading the muscles by gradually increasing the weight, reps, or sets.
Percentages of 1RM
| 210 lb | 105% |
| 205 lb | 102.5% |
| 200 lb | 100% |
| 190 lb | 95% |
| 180 lb | 90% |
| 170 lb | 85% |
| 160 lb | 80% |
| 150 lb | 75% |
| 140 lb | 70% |
| 130 lb | 65% |
| 120 lb | 60% |
| 111 lb | 55% |
| 100 lb | 50% |
| 90 lb | 45% |
| 80 lb | 40% |
Percentage Chart
| 210 lb | 105% |
| 205 lb | 102.5% |
| 200 lb | 100% |
| 190 lb | 95% |
| 180 lb | 90% |
| 170 lb | 85% |
| 160 lb | 80% |
| 150 lb | 75% |
| 140 lb | 70% |
| 130 lb | 65% |
| 120 lb | 60% |
| 111 lb | 55% |
| 100 lb | 50% |
| 90 lb | 45% |
| 80 lb | 40% |
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Frequently Asked Questions
1 Rep Max (1RM) is the maximum weight you can lift for a single repetition of an exercise. It is a key strength metric used in powerlifting, bodybuilding, and general strength training.
Using our free 1 Rep Max Calculator is simple:
- Enter the weight you lifted.
- Enter the number of reps performed.
- See your estimated 1RM instantly!
Which exercises can I calculate my 1RM for?
You can use the calculator for any strength exercise, but it is most commonly used for:
- Bench Press
- Squat
- Deadlift
- Overhead Press
- Barbell Row
Can I track my 1RM over time?
Yes! By creating a free account, you can save your calculations, track your strength progress, and compare past results over time.
How to Convert Any Rep Max to 1 Rep Max?
You can easily convert any exercise's rep max to your estimated 1RM by with this calculator. For example:
The following table shows estimated 1 Rep Max (1RM) chart based on a lift of 200 lbs for various rep ranges. Percentages are approximate and based on a common formula.
- 1 Rep Max (100%): 200 lbs (by definition)
- 2 Rep Max to 1 Rep Max (Approx. 95%): 1RM is 210 lbs
- 3 Rep Max to 1 Rep Max (Approx. 90%): 1RM is 216 lbs
- 4 Rep Max to 1 Rep Max (Approx. 85%): 1RM is 222 lbs
- 5 Rep Max to 1 Rep Max (Approx. 80%): 1RM is 228 lbs
- 6 Rep Max to 1 Rep Max (Approx. 75%): 1RM is 234 lbs
- 7 Rep Max to 1 Rep Max (Approx. 70%): 1RM is 240 lbs
- 8 Rep Max to 1 Rep Max (Approx. 65%): 1RM is 246 lbs
- 9 Rep Max to 1 Rep Max (Approx. 60%): 1RM is 252 lbs
- 10 Rep Max to 1 Rep Max (Approx. 55%): 1RM ≈ 258 lbs
Our calculator provides results using 7 different formulas to ensure accuracy:
- Epley – Best for beginners and general training.
- Brzycki – More accurate for higher reps (6+ reps).
- O’Conner – A popular choice among powerlifters and strength athletes due to its focus on strength estimation.
For a more comprehensive understanding of 1RM and its estimation, you can visit the Wikipedia page on One-repetition maximum.
Compare results from different formulas for the most personalized estimate.
No. You can calculate your 1 Rep Max for free without an account. However, signing up lets you save progress, track strength trends, and compare past results.