How to Calculate Your One-Rep Max (1RM) for Bench, Squat & Deadlift
Learn how to estimate your 1RM (one-rep max) without dangerous max testing using validated Epley and Brzycki strength equations and percentage tables.
How to Calculate Your One-Rep Max (1RM) for Bench, Squat & Deadlift
Testing a true maximum 1-rep lift (1RM) places intense strain on joints, tendons, and the central nervous system. In modern strength and conditioning, coaches estimate 1RM from submaximal sets (3 to 8 clean repetitions) using validated sports science formulas.
This guide explains the Epley and Brzycki 1RM equations, how to program percentage-based training cycles, and connects to the CalculatorAll One-Rep Max Calculator.
The 2 Most Validated 1RM Formulas
1. The Epley Formula (Best for 1 to 6 reps)
1RM = Weight Lifted × (1 + Reps / 30)
2. The Brzycki Formula (Best for 5 to 10 reps)
1RM = Weight Lifted / (1.0278 - (0.0278 × Reps))
Worked Example: 225 lbs for 5 Reps
Suppose you bench press 225 lbs for 5 clean repetitions:
- Epley Calculation:
225 × (1 + 5/30) = 225 × 1.1667 = 262.5 lbs. - Brzycki Calculation:
225 / (1.0278 - (0.0278 × 5)) = 225 / 0.8888 = 253.1 lbs. - Realistic Average Estimate: 258 lbs (1RM).
Training Percentages Based on Your 1RM
| % of 1RM | Repetition Range | Primary Training Adaptation |
|---|---|---|
| 90% – 100% | 1 – 3 Reps | Pure Neuromuscular Max Strength |
| 80% – 90% | 4 – 7 Reps | Functional Strength & Power |
| 70% – 80% | 8 – 12 Reps | Muscle Hypertrophy (Muscle Growth) |
| 60% – 70% | 12 – 15+ Reps | Muscular Endurance & Work Capacity |
Try the numbers with our calculator
Use your own assumptions instead of relying on a generic example.
Calculate Your One-Rep Max (1RM)
