Your one rep max is the heaviest weight you can lift once, and it anchors every serious training program. Estimate it safely from any submaximal set instead of risking a true max attempt.
Estimate 1RM from any submaximal set.
Enter weight, reps, and formula.
Epley multiplies the weight by (1 + reps/30); Brzycki uses weight x 36 / (37 - reps). Both assume a near-maximal set, and both are most accurate from 1 to 10 reps. Past 12 reps the estimates drift optimistic.
Programs prescribe 70 to 95 percent of 1RM for different goals: heavy singles near 90 percent build max strength, sets of 8 to 12 near 70 percent build size. The results show 90 and 80 percent landmarks to load the bar quickly.