Estimate a one rep max from a set you actually did, with the working percentages.
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The load on the bar, including the bar.
A hard set taken close to failure. Three to six gives the best estimate.
Estimates from easy sets read low. If you had four more reps in you, the number below is not your maximum.
Estimated one rep max
114.8 kg
Average of four formulas, spread of 5 kg
Epley
116.7 kg
Brzycki
112.5 kg
Lombardi
117.5 kg
O'Conner
112.5 kg
| % of max | Weight | Typical reps |
|---|---|---|
| 95% | 109 kg | 1 to 2 |
| 90% | 103.3 kg | 3 to 4 |
| 85% | 97.6 kg | 5 to 6 |
| 80% | 91.8 kg | 7 to 8 |
| 75% | 86.1 kg | 9 to 10 |
| 70% | 80.3 kg | 11 to 12 |
| 65% | 74.6 kg | 13 to 15 |
| 60% | 68.9 kg | 16 to 20 |
A true one rep max attempt is taxing, needs a spotter, and costs you days of recovery. Estimating from a set of five is close enough for programming and costs nothing extra.
Accuracy falls off as reps climb. Under about six reps the estimates are usually within a few percent. Past ten, they drift, because at that point you are measuring endurance as much as strength.
Epley and Brzycki are the two most cited and they disagree slightly, with Brzycki reading lower at higher rep counts. Lombardi and O'Conner are included for comparison.
None is authoritative. Taking the average of the four is a reasonable habit, and the spread between them tells you how much confidence the estimate deserves.
Most programmes are written as percentages of a one rep max: five at 80 percent, three at 87, and so on. Without the table you are doing arithmetic between sets, which nobody does accurately with a barbell waiting.
One caution worth stating: an estimated max used to prescribe a heavy single is a bad idea. Use it for the working sets and test the top end deliberately if you need to know it.
Ideally a set of three to six reps taken close to failure. Easy sets produce low estimates.
The four formulas are calculated and averaged.
It converts your estimate into working weights for common rep ranges.
Estimates get less reliable at the top end. Test that deliberately if you need it.
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A calculator tells you where you are once. If the thing you actually want is to keep something up, that takes a record rather than a result.
