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One Rep Max Calculator

Health & Body

Epley & Brzycki formulas with training weight table

Quick Answer

One Rep Max Calculator: Epley & Brzycki formulas with training weight table. Epley: 1RM = w × (1 + reps ÷ 30).

Estimated 1RM (average of 3 formulas)

74.8 kg

Epley 76.0 · Brzycki 74.5 · Lombardi 73.9

90% 1RM67.3 kg
80% 1RM59.8 kg
70% 1RM52.3 kg
60% 1RM44.9 kg

Training intensity table

%1RMWeightRepsGoal
100%74.8 kg11RM max
95%71.0 kg2Peak strength
90%67.3 kg3-4Max strength
85%63.6 kg5-6Strength+size
80%59.8 kg7-8Hypertrophy main
75%56.1 kg8-10Hypertrophy
70%52.3 kg10-12Size+endurance
60%44.9 kg12-20Endurance
50%37.4 kg20+Warm-up/rehab

Formulas

  1. 1Epley：1RM = w × (1 + n/30) = 60 × (1 + 8/30) = 76.0 kg
  2. 2Brzycki：1RM = w × 36/(37−n) = 60 × 36/29 = 74.5 kg
  3. 3Lombardi：1RM = w × n^0.10 = 60 × 8^0.10 = 73.9 kg
  4. 4Average = 74.8 kg (more reliable than any single formula)

💡 Estimates are most accurate at 2-10 reps; beyond 15 reps error grows fast. Never test true 1RM alone — use a spotter or safety bars. For programming, most hypertrophy work lives at 65-85% 1RM; strength peaks at 85%+. Re-test every 6-8 weeks as you progress.

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How to Use

  1. Enter body metrics: fill height, weight, age etc. as prompted by the One Rep Max Calculator.
  2. Read value and grade: results appear instantly with an authority-based classification.
  3. Check reference tables: confirm your range and healthy targets against the tables on this page.
  4. Back-solve your goal: adjust inputs to see what it takes to reach a target.

Key Points

  • One Rep Max Calculator is a free online health tool — open and use, no sign-up.
  • All calculations run locally in your browser; your data never leaves the device.
  • Key capability: Epley & Brzycki formulas with training weight table.
  • Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

1RM formulas

Epley: 1RM = w × (1 + reps ÷ 30)
Brzycki: 1RM = w × 36 ÷ (37 − reps)

FAQ

How do I use the One Rep Max Calculator?
Open the page and fill in the input fields — results update automatically. Epley & Brzycki formulas with training weight table.
Are the results accurate?
Results follow published international standards (WHO, ACE, IOM) and are for reference only.
Can this replace medical advice?
No. Always consult a qualified healthcare professional for health decisions.
Is it free? Do I need to sign up?
Completely free. No registration, login or download required.
Does it work on mobile?
Yes. The responsive design works on all devices.

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Source & Updates

Based on WHO, ACE, IOM and other published international standards. Last updated: 2025-07

Authoritative sources:

Last updated:

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Maintained and periodically reviewed by the YiJianSuan editorial team — review process in ourEditorial Policy.

Cite this page: YiJianSuan. One Rep Max Calculator[EB/OL]. https://www.yijiansuan.com/en/c/health/one-rm

Results provided by this tool are for reference only and do not constitute professional advice.