One-rep max.

Put in a set you have already done. Get an estimate, the comparison formula, and the load for every percentage down to 60%.

One-rep max calculator

Weight lifted

Reps completed

Estimated one-rep max

263lb

Epley 263 lb · Brzycki 253 lb

That set is about 86% of the estimate.

IntensityLoad

95%250 lb

90%235 lb

85%225 lb

80%210 lb

75%195 lb

70%185 lb

65%170 lb

60%160 lb

Estimates only — ask a coach before maxing out.

Using the table

01Pick a set you completed with good technique. A set of 3–8 is ideal.
02Enter the weight and the reps. Do not use a set you ground out with a spotter's help.
03Use 80–90% for heavy working sets, 65–75% for volume, and 60% for technique or speed work.
04Round to the plates you actually own, then write the set down. The log beats the estimate.

Keep going

THE FIRST STEP

One week of strength training, in the open air. Claim it online, then pick your sessions on the live timetable.