Free 1RM calculator — estimate your one rep max for bench press, squat, deadlift and any other lift using Epley, Brzycki & Lombardi formulas
Enter the weight you lifted in kg or lbs — include the bar and all plates.
Enter how many reps you completed. Best results with 1–10 reps.
Choose kg or lbs — the calculator switches everything instantly.
See your 1RM, strength level, and full training percentages in seconds.
Enter your weight and reps above to calculate your one rep max.
| % of 1RM | Weight (kg) | Target Reps | Goal |
|---|
—
Our calculator averages all three for the most reliable estimate
| Formula | Best For | Accuracy | Equation |
|---|---|---|---|
| Epley Most Common | 5–10 reps | 90–95% | w × (1 + r/30) |
| Brzycki | 2–5 reps | 92–97% | w × 36/(37−r) |
| Lombardi | All ranges | 88–93% | w × r0.10 |
| Average Used Here | Any rep range | 91–96% | Mean of all 3 |
Your one rep max (1RM) is the maximum weight you can lift for a single repetition of any exercise with proper form. It is the gold standard measure of strength in powerlifting and strength training — used to track progress, set training loads, and compare strength across weight classes.
A 1RM calculator lets you estimate this number safely from a submaximal set — typically 3–5 reps — without ever attempting a dangerous true maximum lift. Enter your working set weight and reps, and the calculator uses proven formulas to estimate your max instantly.
Once you know your one rep max, every workout becomes more precise. Most strength programs are built around percentages of your 1RM:
Recalculate your 1RM every 4–8 weeks or after any significant personal record to keep your training loads accurate and progressive.
This 1RM calculator works for any barbell exercise — bench press, squat, deadlift, overhead press, and more. For the bench press, a common test set is 80–100 kg for 5 reps. For the squat, use a weight you can handle for 3–5 reps with good depth. For the deadlift, 3-rep sets give the most accurate 1RM estimate.
The Epley formula is the most widely used, the Brzycki formula excels for very low rep sets, and Lombardi is consistent across all rep ranges. Averaging all three — as this calculator does — gives you the most reliable result.
Your one rep max is the maximum weight you can lift for a single repetition with proper form. It is the gold standard for measuring strength and is used to calculate training loads across all rep ranges.
1RM calculators are 90–95% accurate for rep ranges of 1–10. Accuracy drops above 10 reps because muscular endurance becomes a bigger factor. For best results, use a weight you can lift for 3–5 reps with good form and near-max effort.
3–5 reps gives the most accurate estimate. A true 3RM or 5RM set is close enough to your actual max that the formulas can predict it very precisely — usually within 2–5% of your real maximum lift.
Each formula has strengths: Epley is most accurate for 5–10 rep sets, Brzycki is best for 2–5 reps, and Lombardi is reliable across all ranges. Our calculator averages all three to give you the most consistent and accurate result regardless of your rep range.
Recalculate every 4–8 weeks or any time you set a new personal record. Tracking your estimated 1RM over time is one of the clearest ways to measure genuine strength progress.
Yes. For dumbbell exercises, enter the total weight of both dumbbells combined, or just one dumbbell — be consistent. The formula works the same way. For dumbbell bench press with 35 kg dumbbells each, you might enter 70 kg (combined) or just 35 kg depending on how you track your lifts.
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