One Rep Max Calculator

Estimate your one-repetition maximum (1RM) from a submaximal set using multiple validated formulas. Works for bench, squat, deadlift, overhead press, and more.

Weight lifted (lbs)Reps performed (1–12)Lift (for your reference)

Estimated 1RM (average)

214.6 lbs

Range across formulas: 208 – 220 lbs

Based on

185 × 5

Bench Press

Formula estimates

Epley (Classic, simple linear): 215.8 lbs
Brzycki (Popular in powerlifting): 208.1 lbs
Lombardi (Power law): 217.3 lbs
Mayhew et al. (Bench press research): 220.2 lbs
McGlothin (General purpose): 210.4 lbs
Wathen (Another exponential): 215.7 lbs

Common working weights (from avg 1RM)

60%

128.8 lbs

70%

150.2 lbs

75%

160.9 lbs

80%

171.7 lbs

85%

182.4 lbs

90%

193.1 lbs

Use 70–80% for strength work, 60–70% for volume, 85%+ for heavy singles.