Enter a weight and repetitions from one controlled set to estimate your 1RM with the Epley formula.
Estimate a one-repetition maximum from one submaximal set using the Epley formula. Keep the same unit throughout.
| 1RM percentage | Estimated load | Epley-equivalent repetitions |
|---|---|---|
| 100% | 116.7 kg | About 1 |
| 95% | 110.8 kg | About 2 |
| 90% | 105 kg | About 3 |
| 85% | 99.2 kg | About 5 |
| 80% | 93.3 kg | About 8 |
| 75% | 87.5 kg | About 10 |
| 70% | 81.7 kg | About 13 |
| 65% | 75.8 kg | About 16 |
| 60% | 70 kg | About 20 |
| 55% | 64.2 kg | About 25 |
| 50% | 58.3 kg | About 30 |
Safety: this is a training estimate, not a test prescription. Technique, fatigue, equipment, spotting and personal health can materially change what is appropriate to lift.
The Epley equation estimates one-repetition maximum as weight × (1 + repetitions / 30). It is intended for a controlled submaximal set and the same unit is retained in the result.
The relationship between repetitions and maximum load varies with exercise, technique, range of motion, fatigue and experience. Avoid treating the result as a guarantee or a reason to attempt an unsafe maximal lift.