Estimate your 1RM from any hard set, get your training percentages, and see how your lift stacks up for your bodyweight.
| % of 1RM | 95% | 90% | 85% | 80% | 75% | 70% | 65% |
|---|---|---|---|---|---|---|---|
| Load | |||||||
| Typical reps | 2 | 4 | 6 | 8 | 10 | 12 | 15 |
| Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
KlickWay personal trainers program your lifts around these exact percentages - and make sure your form is ready before the weight gets heavy.
Explore Personal Training Get a 3-Day Free PassBoth formulas estimate your one rep max from a submaximal set:
For the best estimate, use a recent hard set of 2 to 6 reps taken close to failure with solid form. The strength standards table compares your estimated 1RM against common bodyweight-multiplier benchmarks for the squat, bench press, deadlift, and overhead press.
Your one rep max (1RM) is the most weight you can lift for a single rep with good form. It is the foundation of percentage-based strength programming.
The Epley and Brzycki formulas are typically within a few percent when calculated from a set of 2 to 6 reps. Accuracy drops as reps climb, which is why this calculator caps input at 10 reps.
With experienced spotters and proper warm-up, yes - but most lifters never need to. An estimate from a hard set of 3 to 5 reps is safer and nearly as useful for programming.
Strength work typically lives at 80 to 90 percent or more of 1RM for low reps; muscle-building work at 65 to 80 percent for moderate reps. The percentage table gives you starting loads for each rep range.