NOW Fitness · Free fitness calculators
One-rep max calculator
Enter the weight and reps of a hard set. You get your estimated one-rep max and a table of training weights.
Estimated one-rep max114.6kg
Training weights
| % of max | Weight | Typical reps |
|---|---|---|
| 100 % | 115.0 kg | 1 |
| 95 % | 110.0 kg | 2 |
| 90 % | 102.5 kg | 3–4 |
| 85 % | 97.5 kg | 5–6 |
| 80 % | 92.5 kg | 7–8 |
| 75 % | 85.0 kg | 9–10 |
| 70 % | 80.0 kg | 11–12 |
| 65 % | 75.0 kg | 13–15 |
| 60 % | 70.0 kg | 16–20 |
| 55 % | 62.5 kg | 20–24 |
| 50 % | 57.5 kg | 25+ |
The estimate averages the Epley and Brzycki formulas, which agree closely between 3 and 10 reps. Use a set taken close to failure for the best estimate.
How do I use the percentage table?
Pick the rep range of your program and use the matching weight. For example, sets of 8 usually sit around 80 % of your max.
Should I test my real one-rep max?
Not necessary. An estimate from a set of 3 to 8 reps is safer and accurate enough for planning training.
Track it in NOW Fitness
Log your workouts and NOW Fitness ranks every muscle on a body map, from Wood to TOP, and updates it with every new record. Free on iPhone and Android.