Enter the weight and reps from a recent hard set to estimate your one-rep max. Choose Epley or Brzycki, then see how much to load for a training percentage or look up a weight in the chart.
Results
How the estimate works
For two or more reps, Epley multiplies the load by (1 + reps ÷ 30). Brzycki divides the load by (1.0278 − 0.0278 × reps). Enter one rep to use the weight lifted as your reference max. To find a training load, multiply the estimated max by the percentage divided by 100.
Worked example
Five reps at 185 lb gives an Epley estimate of 215.83 lb. A training load at 75% comes to 161.88 lb before rounding to the plates you have.
Which set to enter
Use a hard set on the same exercise you’re planning to train. An easy set can make the estimate too low. The formulas can give different estimates for the same set. The calculator accepts up to 10 reps.
Start with the lift you want to train
Use a set from the same lift and variation. A paused bench press and a touch-and-go bench press may give different estimates. If you already know your max, enter one rep at that weight to build the percentage table from your tested lift.
Round the number for your equipment
The percentage table gives the calculated load before plate rounding. If it calls for about 162 lb and your bar setup moves in 5 lb increments, 160 lb is the nearest load. Keep track of what you actually lifted when you compare sessions.