One-rep max
Turn a set you've already done into training loads you can program with.
Result
Enter a set you've done and your estimated max appears here, with loads for common rep ranges.
How it works
- Uses the Epley equation: estimated max = weight × (1 + reps ÷ 30). At one rep it returns the weight itself, which is what you want from a formula like this.
- Loads are rounded to the nearest 5 lb, the smallest jump most gyms can load.
What it can't tell you
- Accuracy drops sharply above about eight reps. Use your heaviest honest set.
- Formulas describe populations. Some people can do many reps near their max, some very few—your own logbook will tell you which you are within a month.
- It is an estimate for programming, not a target to test.
Understand the number
Progressive overload, without the jargon
Adaptation needs a reason. Overload is the structured way of giving your body one—and adding weight to the bar is only one of five ways to do it.
Sets, reps and effort: how hard should a set feel?
How close you take a set to failure matters more than the exact number of reps. Most productive sets end with one to three good reps left in reserve.