Estimated One Rep Max: 116.7 kg
| Repetitions | Weight (kg) | % of 1RM |
|---|---|---|
| 1 | 112.9 | 97% |
| 2 | 109.4 | 94% |
| 3 | 106.1 | 91% |
| 4 | 102.9 | 88% |
| 5 | 100.0 | 86% |
| 6 | 97.2 | 83% |
| 7 | 94.6 | 81% |
| 8 | 92.1 | 79% |
| 9 | 89.7 | 77% |
| 10 | 87.5 | 75% |
| 11 | 85.4 | 73% |
| 12 | 83.3 | 71% |
| 13 | 81.4 | 70% |
| 14 | 79.5 | 68% |
| 15 | 77.8 | 67% |
| % of 1RM | Weight (kg) | Repetitions |
|---|---|---|
| 100% | 116.7 | 1 |
| 95% | 110.8 | 1 |
| 90% | 105.0 | 3 |
| 85% | 99.2 | 5 |
| 80% | 93.3 | 7 |
| 75% | 87.5 | 10 |
| 70% | 81.7 | 12 |
| 65% | 75.8 | 16 |
| 60% | 70.0 | 20 |
| 55% | 64.2 | 24 |
| 50% | 58.3 | 30 |
This calculator estimates your one rep max (1RM) using Epley, Brzycki, or Lombardi formulas based on the weight lifted and number of repetitions (1-10). Use it to design workout programs, track strength progress, and set training goals. Always prioritize safety and proper form.
| % of 1RM | Reps | Goal |
|---|---|---|
| 50-60% | 3-5 | Explosive Power |
| 70% | 10-15 | Muscle Endurance |
| 70-80% | 7-12 | Muscle Growth |
| 80-100% | 1-3 | Strength |