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Estimated 1RM — Bench Press
155.4 lbs
Average of 4 formulas
Brzycki Formula
151.9 lbs
Epley Formula
157.5 lbs
Lander Formula
153.5 lbs
Lombardi Formula
158.6 lbs
One Rep Max Calculator (1RM) averages four validated formulas (Brzycki, Epley, Lander, Lombardi) to estimate your one-rep max from any submaximal lift, and generates a training weight table at percentages from 50% to 100% of 1RM.
One Rep Max Calculator (1RM) is a high-performance utility designed to help users streamline their workflow. Built with modern web technologies, it ensures fast processing times and high-quality outputs directly in your browser.
Brzycki (1993): 1RM = weight / (1.0278 − 0.0278 × reps). Epley (1985): 1RM = weight × (1 + reps/30). Lander (1985): 1RM = (100 × weight) / (101.3 − 2.67123 × reps). Lombardi (1989): 1RM = weight × reps^0.1. The displayed result is the average of all four. Accuracy is highest for 2–10 reps; calculations above 10 reps underestimate true 1RM due to fatigue. Never attempt true 1RM attempts without a spotter and proper warm-up.
1RM calculators are most accurate for reps of 1–10. Accuracy decreases above 10 reps because fatigue becomes a bigger factor. For best results, use a weight you can lift 3–8 reps with good form.
Brzycki (1993): 1RM = weight / (1.0278 − 0.0278 × reps). It's considered one of the most accurate for 2–10 reps on compound lifts like bench press and squat.
Common guidelines: 85–100% for strength (1–5 reps), 70–85% for hypertrophy (6–12 reps), 50–70% for muscular endurance (12–20+ reps). Beginners should stay at 70–80% and focus on technique.
Most programs re-test 1RM every 4–12 weeks. Testing too often is fatiguing and risky. Instead, use the calculator periodically with your working sets to estimate progress without true max attempts.
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