Strength
1RM (One Rep Max)
Estimate your maximum one-rep weight and get your complete training intensity table.
Estimated 1RM (average)
— kg
Epley
—
kg
Brzycki
—
kg
Lander
—
kg
| % 1RM | Reps | Weight (kg) |
|---|
What is 1RM?
The 1RM (one repetition maximum) is the maximum weight you can lift in an exercise for a single repetition with correct technique. It is the standard reference for prescribing strength training intensities.
How is it estimated?
Three validated formulas are used: Epley (1985), Brzycki (1993) and Lander (1985), and the results are averaged for greater precision. The estimate is most accurate with 2–6 repetitions.
Formula
Epley: 1RM = weight × (1 + reps/30) · Brzycki: 1RM = weight / (1.0278 − 0.0278 × reps)⚠️ Limitations
Accuracy decreases with more than 10 repetitions. Always work with a spotter when lifting close to true maximum.
FAQ
Do I need to perform the 1RM test directly?
Not necessary. Formulas with 3–5 reps give very reliable results and are safer.
What percentage of 1RM should I train at for strength?
For maximal strength: 85–95% of 1RM in sets of 1–3 repetitions.
And for hypertrophy?
70–85% of 1RM in sets of 6–12 repetitions is the most effective range.
How often should I recalculate my 1RM?
Every 4–8 weeks, or when training weight feels too easy.