How to estimate your one rep max
- Choose kilograms or pounds.
- Enter the Weight lifted and the number of Reps you did with good form, ideally a hard set of 3 to 10.
- Read your estimated one rep max and the table of training weights at each percentage.
Training weights
Programmes often prescribe work as a percentage of your one rep max. The table under the result lists the weight at each 5% step, with the reps you could expect to manage at that weight using the Epley formula in reverse.
| % of 1RM | Reps (about) |
|---|---|
| 95% | 2 |
| 90% | 3 |
| 85% | 5 |
| 80% | 8 |
| 75% | 10 |
| 70% | 13 |
Those rep counts are rules of thumb; how many reps you can do at a given percentage varies between people and between lifts.
Getting a useful estimate
Use a set taken close to failure with clean form, done fresh at the start of a workout. A set you could have done three more reps with will underestimate your max. Track the estimate over weeks rather than chasing one number, and test again after a training block.