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.
继续探索
您可能喜欢的其他 Health Tools…
BMI计算器
根据身高体重计算体质指数并查看体重分类
卡路里计算器
根据年龄、体重、身高和活动水平计算每日热量需求
基础代谢率（BMR）计算器
使用 Mifflin-St Jeor、Harris-Benedict 或 Katch-McArdle 公式计算基础代谢率，并按活动强度估算每日 TDEE
体脂率计算器
使用美国海军方法计算体脂百分比——支持公制和英制，并分解脂肪量与瘦体重
血液酒精浓度(BAC)计算器
使用 Widmark 公式估算血液酒精浓度 — 基于体重、性别、饮酒量和经过时间
预产期计算器
使用 Naegele 法则计算预产期 — 从末次月经或受孕日起的当前孕周、三月期和剩余天数
受孕计算器
根据末次月经日和周期长度估算排卵日、易孕期和最可能受孕窗口
睡眠周期计算器
根据90分钟睡眠周期找到最佳起床或入睡时间