Fitness & Training

One Rep Max Calculator

Calculate your one-rep max from a recent set without testing a true max. Get training zone weights for warm-up, hypertrophy, strength, and peak work.

Lift details

Weight lifted

Reps completed

Enter 1â€“12 reps for accurate estimates.

Formula

One-rep max & zones

Estimated 1RM: 93.3 kg
Warm-up (50%): 46.7 kg
Endurance (65%): 60.7 kg
Hypertrophy (75%): 70.0 kg
Strength (85%): 79.3 kg
Peak (95%): 88.7 kg

How this calculator works

Enter the weight you lifted and how many reps you completed (1–12).
Choose Epley or Brzycki formula.
We estimate your one-rep max and training zone percentages.
Use zones to program sets without grinding true max attempts every week.

Step-by-step how-tos with tips from real projects.

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Lift details

One-rep max & zones

How this calculator works

Guides that use this calculator

Home Gym Strength Plan for Beginners: No Equipment Needed

Lift details

One-rep max & zones

How this calculator works

Guides that use this calculator

Home Gym Strength Plan for Beginners: No Equipment Needed