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Calculate your 1RM using 3 formulas and see a loading chart for rep ranges.
A one rep max (1RM) is the maximum weight a person can lift for a single repetition of a given exercise, estimated using submaximal load and rep count with validated strength formulas.
| % of 1RM | Weight | Est. Reps |
|---|---|---|
| 100% | 115.5 kg | 1 |
| 95% | 109.8 kg | 1-2 |
| 90% | 104.0 kg | 2-3 |
| 85% | 98.2 kg | 3-5 |
| 80% | 92.4 kg | 5-7 |
| 75% | 86.7 kg | 6-8 |
| 70% | 80.9 kg | 8-10 |
| 65% | 75.1 kg | 10-12 |
| 60% | 69.3 kg | 12-15 |
Formula
Epley: 1RM = W × (1 + R/30) | Brzycki: 1RM = W × 36/(37 − R)W = Weight lifted
R = Repetitions completed
1RM = Estimated one rep maximum
Worked Example
100 kg for 5 reps
Did you know? The heaviest raw squat ever recorded is 490 kg (1,080 lbs) by Ray Williams in 2019, performed at an IPF-sanctioned powerlifting competition (source: International Powerlifting Federation).
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