Calculator
One rep max calculator
See where your strength stands without testing a maximum. Use a recent set to estimate your 1RM and choose working weights for your next plan.
Rep maxes from 262.5 lb
| Reps | Estimate | Rounded to 5 |
|---|---|---|
| 1 | 262.5 | 260 |
| 2 | 246.1 | 245 |
| 3 | 238.6 | 240 |
| 4 | 231.6 | 230 |
| 5 | 225 | 225 |
| 6 | 218.8 | 220 |
| 7 | 212.8 | 215 |
| 8 | 207.2 | 205 |
| 9 | 201.9 | 200 |
| 10 | 196.9 | 195 |
| 11 | 192.1 | 190 |
| 12 | 187.5 | 185 |
Physique for iPhone
See how far your strength has come.
See guided workouts and progress tracking
- See your strength develop. Compare estimated and tested maxes over time, with your rolling best and training max on the chart.
- See the work you’ve put in. Look back at completed sessions, sets, volume and personal records to see what you have done and plan what comes next.
What would you like to do with this estimate?
Set up a 5/3/1 cycle using the matching input mode, or see how Physique tracks strength over time. An estimated max is not a tested maximum.
How the estimate works
Epley is weight × (1 + reps ÷ 30). 225 × 5 gives 262.5. It is the formula Physique uses, so the number here matches the app.Brzycki is weight × 36 ÷ (37 − reps) and runs a little lower at higher reps. Both return the weight itself for a single.
Estimates are most reliable from sets of 1 to 5 reps. Past 10 reps the error grows, because how many reps you can grind at a light weight says more about conditioning than strength.
A training max is a percentage of your 1RM used to set working weights. 5/3/1 uses 90%; 85% is the conservative option. Take the training max to the 5/3/1 calculator to get your sets.
The rep-max table inverts Epley: it is the weight you should be able to lift for each rep count if the estimate holds. The rounded column is the number you load on the bar.