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1 Rep Max Calculator — Bench Press, Squat, Deadlift
Calculate your 1 rep max (1RM) for any lift using the Epley, Brzycki, and Lander formulas. Get your full training percentage chart.
Estimated 1 Rep Max
257 lbs
Bench 1RM
263 lbs
Epley Formula
253 lbs
Brzycki Formula
231 lbs
90% (sets of 3)
206 lbs
80% (sets of 5)
Your estimated 1RM is 257 lbs. Use the chart below to plan your training percentages.
Training Percentage Chart
100% — 1 rep
257 lbs
95% — 2 reps
244 lbs
90% — 3 reps
231 lbs
85% — 4 reps
219 lbs
80% — 5 reps
206 lbs
75% — 6 reps
193 lbs
70% — 8 reps
180 lbs
65% — 10 reps
167 lbs
60% — 12 reps
154 lbs
Analysis & insights
Based on 225 lbs × 5 reps, your estimated 1RM is 257.16512660287697 lbs (averaged across the Epley, Brzycki, and Lander formulas). Tight estimate — formulas are most reliable at low reps. For programming: 80% = working set strength, 70% = hypertrophy, 90% = competition singles. Re-estimate every 1-3 months as you progress.
Estimated 1RM: 257.16512660287697 lbs
Averaged across three standard formulas. Formulas converge well for 1-10 rep ranges; above 10 reps they over-estimate.
Industry benchmarks
- Estimated 1RM (avg)257.16512660287697 lbs
- Epley formula262.5 lbs
- Brzycki formula253.15031503150314 lbs
- Lander formula255.8450647771277 lbs
- Your test225 lbs × 5 reps
Key insights
Formulas under-estimate at high reps
You tested 5 reps. Estimates are most accurate at 1-5 reps, decent at 6-10, and increasingly approximate above 10. If your test was at 12+ reps, treat the 1RM as a rough ceiling, not a target to attempt.
Test true 1RM with a spotter
Formula estimates are useful for programming, but a true 1RM test (built up over 3-4 single attempts on a planned day) gives you the real number. Always with a spotter for bench, squat, and overhead.
Don't test 1RM weekly
True 1RM attempts are extremely stressful on the central nervous system. Test 2-4 times per year max for most lifters. Use estimated 1RM for programming the rest of the year.
Recommended actions(3)
Program training intensity by %1RM
High priorityStandard ranges: strength 80-95% 1RM × 1-5 reps. Hypertrophy 65-80% × 6-12 reps. Power 50-80% × 1-5 reps (moved fast).
Impact: Using percentages avoids the trap of always going to failure — sustainable progress requires "leaving reps in reserve" most sessions.
Track all working sets
High priorityNote weight, reps, and RPE (rate of perceived exertion 6-10) for each set. Patterns over weeks reveal progress and overreaching.
Re-estimate quarterly
Medium priorityUse your best recent set of any rep range as a new 1RM input. Watching the number climb is one of the best motivators in lifting.
Related Calculators
This tool is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for advice specific to your situation.