1-Rep Max (1RM) Calculator
Estimate your maximum single-repetition lift capacity and calculate training percentage breakdowns using Epley & Brzycki formulas.
Estimated 1-Rep Max (1RM)
114 kg
Calculated via averaged Epley & Brzycki scientific load formulas for maximum prediction accuracy.
Max Strength
90%+ · 103 kg
Hypertrophy
70–85% · 80–97 kg
Speed & Power
50–65% · 57–74 kg
Percentage Reps Breakdown
| Load Intensity | Weight | Est. Max Reps |
|---|---|---|
| 95% | 108 kg | ~2 reps |
| 90% | 103 kg | ~4 reps |
| 85% | 97 kg | ~6 reps |
| 80% | 91 kg | ~8 reps |
| 75% | 86 kg | ~10 reps |
| 70% | 80 kg | ~12 reps |
Recommended Warm-Up Progression
Safe barbell ramp protocol to prime central nervous system recruitment without fatiguing working muscle fibers:
| Set | Intensity | Load | Reps | Pacing / Rest |
|---|
Test Your 1RM Potential with Core Compound Exercises
Apply your calculated 1-Rep Max to primary powerlifting and strength exercises with step-by-step form guides: