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Your one-rep max,
without testing it
From the weight and reps of a normal set you get the estimate, and with it the load table to plan your sets. No sign-up and no email.
| Reps | Weight | % of max |
|---|---|---|
| 1 | 204 lb | 100% |
| 2 | 191.5 lb | 94% |
| 3 | 185.5 lb | 91% |
| 4 | 180 lb | 88% |
| 5 | 175 lb | 86% |
| 6 | 170 lb | 83% |
| 8 | 161 lb | 79% |
| 10 | 153 lb | 75% |
| 12 | 146 lb | 71% |
| 15 | 136 lb | 67% |
It’s an estimate, not a record: nobody can promise you’ll actually lift that weight. Use it to choose your training loads, not to go for a max you haven’t prepared for.
How it’s calculated
- The formula. Epley, from 1985: your max is the weight you lifted multiplied by one plus the reps divided by thirty. The more reps you get with that weight, the higher the estimated max.
- The table. It comes from solving that same formula backwards, not from a percentage table from another study: that way the numbers below don’t contradict the one above. The one-rep row is your max itself, because the weight you move just once is, by definition, your max.
- The ten-rep cap. Above ten reps we don’t estimate anything, because the set stops measuring strength and starts measuring endurance.
For the math to be worth anything
The set you enter has to be a real one: full reps, with good technique and getting close to failure. If you stopped with three reps left in the tank, your number will come out low and the loads from the table will be too light. And the other way round: a sloppy set finished with your back will give you a max that doesn’t exist.
Frequently asked questions
Which formula does it use?
Epley's, published in 1985: your max is the weight multiplied by one plus the reps divided by thirty. It's the most widely used, and it's the same one the history in our workout app uses, so the number doesn't change from one place to another.
Why doesn't it estimate above ten reps?
Because the set stops measuring strength. In long sets, endurance and technique take over, and two people with the same strength give very different numbers. Above ten, we'd rather not show you a figure than show you a bad one.
Can I go to the gym and lift that weight?
Don't take it for granted. It's an estimate from one set, not a lift you've actually done. It's for choosing your training loads; a real max attempt is prepared for, done with someone next to you, and never improvised.
What is the percentage table for?
For programming. If you know your estimated max, you know how much weight you should be using for sets of five or eight, instead of adding plates by eye every week.
The exercises, step by step
How to do the bench press, the barbell squat and the deadlift, the most common mistakes and the variations: in our exercise guides.
The app keeps track of this for you
In the Reverfit Workout app you log the weight and reps of each set, and the estimated max for each exercise updates by itself, with the set that achieved it. No calculator and no notebook.
Workout
