Health & Fitness
One rep max calculator
Two ways in. Give it a set and it weighs six formulas by how well each one holds up at that rep range. Or give it the set plus how hard it felt, and it uses the RPE chart, which is more reliable than any formula because it knows something they do not: how close you were to failure.
RPE 8 means about two reps left.
Estimated 1RM
123.3kg
That set was
81.1%
of your max
In the tank
2reps
About 2 more reps left in the tank
This is the estimate to trust. A rep-only formula sees "5 reps" and has to guess how hard they were; telling it the set was RPE 8 removes exactly the thing it was guessing at. The chart comes from Reactive Training Systems, and it is self-consistent by construction here: RPE 9 for one rep and RPE 10 for two both mean one rep left, so both resolve to the same percentage.
| Reps | % of max | Weight |
|---|---|---|
| 1 | 100% | 122.5 kg |
| 2 | 95.5% | 117.5 kg |
| 3 | 92.2% | 112.5 kg |
| 4 | 89.2% | 110 kg |
| 5 | 86.3% | 107.5 kg |
| 6 | 83.7% | 102.5 kg |
| 7 | 81.1% | 100 kg |
| 8 | 78.6% | 97.5 kg |
| 9 | 76.2% | 95 kg |
| 10 | 73.9% | 90 kg |
| 11 | 70.7% | 87.5 kg |
| 12 | 68% | 85 kg |
| Intensity | Used for | Weight |
|---|---|---|
| 95% | Singles, peaking | 117.5 kg |
| 90% | Heavy doubles and triples | 110 kg |
| 85% | Strength work, sets of 3 to 5 | 105 kg |
| 80% | Sets of 5, the bread and butter | 97.5 kg |
| 75% | Sets of 6 to 8, volume | 92.5 kg |
| 70% | Sets of 8 to 10, hypertrophy | 87.5 kg |
| 65% | Higher reps, technique work | 80 kg |
| 60% | Speed work and back-off sets | 75 kg |
| 50% | Warm-ups and deloads | 62.5 kg |
Every weight is rounded to the nearest 2.5 kg, because that is the smallest jump a normal plate set can actually make.