1RM Calculator: Calculate Your One Rep Max

Use our 1RM calculator to estimate how much weight you can lift in a one-rep max.

Simply enter the number of reps you can do with a given weight (in any unit), and we will calculate not only your one-rep max, but also your 1–10RM.

The results are calculated using Epley’s equation. It is one of the most accurate formulas for calculating 1RM in the squat, bench press, and deadlift.¹

Epley’s equation looks like this:

1RM = Weight (1 + Reps/30)

Note that this calculator is also available for free in our app StrengthLog.

Strength Standards from the Users of StrengthLog

How does your strength in the squat, bench press, and deadlift stack up against others?

Below are calculated median 1RM’s for these lifts, using data from 45 158 users of our app StrengthLog.

Men’s Strength Standards, Median 1RM (kg)

	<80 kg Body Weight	80–100 kg Body Weight	100+ kg Body Weight
Squat	110	130	157,5
Bench Press	90	105	120
Deadlift	140	165	190

Women’s Strength Standards, Median 1RM (kg)

	<60 kg Body Weight	60–80 kg Body Weight	80+ kg Body Weight
Squat	75	82,5	95
Bench Press	45	50	60
Deadlift	90	100	113

How Many Reps Can You Do at a Given Percentage of Your 1RM?

Using Epley’s equation, we can estimate how many repetitions a person can typically do at a given percentage of 1RM. These are only estimates, of course, and the individual variation is big.

Here are the estimated percentage of 1RM you can use for 1–20 repetitions:

Repetitions	Percentage of 1RM
1	100%
2	94%
3	91%
4	88%
5	86%
6	83%
7	81%
8	79%
9	77%
10	75%
11	73%
12	71%
13	70%
14	68%
15	67%
16	65%
17	64%
18	63%
19	61%
20	60%

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References

1. The Accuracy of Prediction Equations for Estimating 1-RM Performance in the Bench Press, Squat, and Deadlift, Journal of Strength and Conditioning Research: November 1997 – Volume 11 – Issue 4 – p 211-213.