Fitness
1RM Calculator
Estimate your one-rep max using the Epley formula. Includes a full training percentage table from 50–100% 1RM.
🏋️ Lift Details
💡
Most accurate for 1–10 rep sets. Above 10 reps, accuracy decreases. Never attempt a true 1RM without a spotter and proper warm-up.
Estimated 1RM · Squat
117kg
Based on 100kg × 5 reps
Epley
117kg
Most common
Brzycki
113kg
For 1–10 reps
Lander
114kg
Alternative
📊 Training Percentage Table
| % | Weight | Use for |
|---|---|---|
| 100% | 117kg | 1RM Test |
| 95% | 111kg | Max strength |
| 90% | 105kg | Heavy strength |
| 85% | 99kg | Strength |
| 80% | 94kg | Strength/hypertrophy |
| 75% | 88kg | Hypertrophy |
| 70% | 82kg | Hypertrophy |
| 65% | 76kg | Endurance |
| 60% | 70kg | Endurance |
| 55% | 64kg | Warm-up |
| 50% | 59kg | Warm-up/rehab |