Estimate your one-rep max safely from a submaximal set, and get the working percentages coaches actually program with.
How it works
- Enter the weight you lifted.
- Enter the amount of reps you completed.
- Review your estimated 1RM using Epley and Brzycki formulas.
Frequently asked questions
Which formula is right?
They converge for 2–10 reps. Above ~10 reps, all 1RM formulas lose accuracy — test with lower-rep sets.
Should I actually test a true 1RM?
Estimates are safer for most lifters. True maxes are best reserved for experienced lifters with spotters.
How do I use the percentages?
Typical programming: 80–90% for strength sets of 3–5; 65–75% for hypertrophy sets of 8–12.