Health Calculators

One-rep max.

Estimate your 1RM from any sub-maximal set using the Epley formula. We hand back a full training-percentage table so you can program by intensity, not feel.

Your lift

kg
Use 3-5 reps for most accurate results.

Estimated 1RM

Fill the form and press Calculate.

How the 1RM calculator works

This calculator uses the Epley formula: 1RM = Weight x (1 + 0.0333 x Reps). It is most accurate at 3-5 reps and degrades beyond 10 reps as muscular endurance starts to dominate.

Using the percentage table

90-100% (1-3 reps): max strength. 80-90% (3-6 reps): strength. 70-80% (6-12 reps): hypertrophy. 60-70% (12-20 reps): endurance and conditioning. 50-60%: speed and power work.

Disclaimer

Educational estimate only. Never attempt weights beyond your trained capability. Warm up thoroughly, use proper form, and have spotters or safety equipment for heavy lifts.

Listening…