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.

Estimated 1RM

Estimated Rep Maxes

100% of 1RM
94% of 1RM
91% of 1RM
88% of 1RM
86% of 1RM
83% of 1RM
81% of 1RM
79% of 1RM
77% of 1RM
75% of 1RM
100% of 1RM
94% of 1RM
91% of 1RM
88% of 1RM
86% of 1RM
83% of 1RM
81% of 1RM
79% of 1RM
77% of 1RM
75% of 1RM

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 Weight80–100 kg Body Weight100+ kg Body Weight
Squat110130157,5
Bench Press90105120
Deadlift140165190

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

<60 kg Body Weight60–80 kg Body Weight80+ kg Body Weight
Squat7582,595
Bench Press455060
Deadlift90100113

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.

Number of reps at percentage of 1RM

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

RepetitionsPercentage of 1RM
1100%
294%
391%
488%
586%
683%
781%
879%
977%
1075%
1173%
1271%
1370%
1468%
1567%
1665%
1764%
1863%
1961%
2060%

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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.