One-Rep Max Calculator
Estimate your 1RM for bench, squat, deadlift, and overhead press using 7 prediction formulas (Epley, Brzycki, Lombardi, Mayhew, Wathan, Lander, O'Conner) with training load tables and strength classification
Lift Performed
Until form failure (max 12 reps for accuracy)
Quick presets
Estimates by Formula
| Formula | 1RM (kg) | Equation |
|---|---|---|
| Epley | 116.7 | 1RM = w × (1 + r/30) |
| Brzycki | 112.5 | 1RM = w × 36 / (37 − r) |
| Lombardi | 117.5 | 1RM = w × r^0.10 |
| O'Conner | 112.5 | 1RM = w × (1 + 0.025r) |
| Mayhew | 119.0 | 1RM = 100w / (52.2 + 41.9·e^(−0.055r)) |
| Wathan | 116.6 | 1RM = 100w / (48.8 + 53.8·e^(−0.075r)) |
| Lander | 113.7 | 1RM = 100w / (101.3 − 2.67123r) |
Training Loads (% of 1RM)
Use these working weights for the corresponding rep ranges in your program.
| Reps | % 1RM | Weight (kg) | Notes |
|---|---|---|---|
| 1 | 100% | 115.5 | Max effort |
| 2 | 95% | 109.7 | RPE 9.5 |
| 3 | 93% | 107.4 | RPE 9 |
| 4 | 90% | 103.9 | |
| 5 | 87% | 100.5 | 5×5 working set |
| 6 | 85% | 98.2 | |
| 7 | 83% | 95.9 | |
| 8 | 80% | 92.4 | Hypertrophy zone |
| 9 | 77% | 88.9 | |
| 10 | 75% | 86.6 | |
| 11 | 72% | 83.2 | |
| 12 | 70% | 80.8 | Endurance/tempo |
| 15 | 65% | 75.1 | |
| 20 | 60% | 69.3 |
Bench Press Strength Standards (male)
Approximate 1RM benchmarks for an adult lifter at average bodyweight (~80 kg male / 65 kg female).
About 1RM Estimation
Your One-Rep Max (1RM) is the heaviest weight you can lift for a single repetition with proper form. Testing a true 1RM is risky and tiring, so most lifters estimate it from a sub-maximal set using prediction formulas.
- Best accuracy with 1–5 reps. Estimates degrade above 10 reps because muscular endurance becomes the limiter, not pure strength.
- Epley and Brzycki are the most cited; results above usually agree within ±5%.
- Mayhew and Wathan were derived from bench-press data and are most accurate for that lift.
- Lander over-predicts past 10 reps and breaks down at 38+ reps (denominator → 0).
- Strength standards based on Symmetric Strength / ExRx aggregated norms; bodyweight, training history, and lift technique heavily influence what's achievable.
Educational tool. Always lift with a spotter or in a power rack when attempting near-maximal weights. Consult a qualified coach for programming.
Sigue explorando
Otras herramientas de Health Tools que te pueden gustar…
Calculadora de IMC
Calcula el Índice de Masa Corporal y ve la categoría de peso según altura y peso
Calculadora de calorías
Calcula las necesidades calóricas diarias según edad, peso, altura y nivel de actividad
Calculadora de grasa corporal
Calcula el porcentaje de grasa corporal con el método de la Marina de EE.UU. — métrico e imperial, con desglose de masa grasa y magra
Calculadora de ciclos de sueño
Encuentra el mejor momento para despertar o dormir basado en ciclos de sueño de 90 minutos
Calculadora de fecha de parto
Calcula tu fecha de parto, semana de embarazo y trimestre basado en tu último período menstrual
Calculadora de Macros
Calcula tus objetivos diarios de proteínas, carbohidratos y grasas según tus estadísticas corporales, nivel de actividad y objetivo
Calculadora de Ingesta de Proteínas
Calcule sus necesidades diarias de proteína según peso corporal, actividad y objetivos — pérdida de grasa, ganancia muscular, resistencia, ancianos, embarazo — con equivalentes alimentarios
Calculadora de Fuerza de Agarre
Compare su fuerza de agarre con normas por edad y sexo con percentil, puntaje z, detección de sarcopenia/fragilidad y análisis de asimetría de manos