Free tools / One-rep max
One-rep max estimator
Lift a weight for a few clean reps and this estimates the most you could lift once. No need to ever test a true max.
Use a set where you could have done one or two more reps. Sets above 10 reps get less accurate.
—Enter a weight and reps.
| Reps | % of max | Weight |
|---|
Know your numbers, now use them. Every client program is written off these estimates, so the weights are right from week one.
Apply for a free consultHow to use the table
The estimate averages three standard formulas (Epley, Brzycki, and Wathan). The table shows the weight you'd expect to lift for a given number of reps: 8–12 reps for muscle growth, 4–6 for strength, 1–3 for testing. If your real set is much easier or harder than the table predicts, trust your set and update the estimate.