Training Percentages
Estimated maxes can generate useful working weights like 70%, 80%, and 90% for strength blocks.
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Strength
One Rep Max Calculator
A one rep max estimate helps set training loads, compare strength progress, and avoid unnecessary max-out attempts.
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Your Estimated 1RM
Estimated one rep max is 116.7 kg with a 1.5x bodyweight ratio.
Estimated Max Lift
116.7 kg
Strength Standard
Intermediate
90% Training Load
105 kg
Heavy singles or doubles
75% Training Load
87.5 kg
Volume work
Result Breakdown
70%81.7 kg
80%93.3 kg
90%105 kg
Use estimated maxes to set training loads and retest with clean technique after a planned training block.
Strength Standards
Strength ratios compare estimated max to body weight. They are rough benchmarks, not a judgment of progress.
One Rep Max Calculator FAQ
How is one rep max calculated?
This tool uses the Epley formula: lifted weight multiplied by one plus reps divided by 30.
Is a 1RM estimate accurate?
It is most accurate for lower rep sets with good technique. Very high-rep sets can overestimate true max strength.
Should beginners test a true one rep max?
Most beginners are better served by estimated maxes and submaximal training until technique is consistent.