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Estimate your 1RM and get training percentages without testing your max. Uses averaged Brzycki and Epley formulas for accuracy.
Most accurate for 1-10 reps
Estimated 1RM
Brzycki Formula
Epley Formula
Based on 135 lbs × 5 reps
| %1RM | Weight | Zone | Rep Range |
|---|---|---|---|
| 100% | 155 lbs | Strength | 1-3 |
| 95% | 145 lbs | Strength | 1-3 |
| 90% | 140 lbs | Strength | 1-3 |
| 85% | 130 lbs | Power | 3-5 |
| 80% | 125 lbs | Power | 3-5 |
| 75% | 115 lbs | Hypertrophy | 6-12 |
| 70% | 110 lbs | Hypertrophy | 6-12 |
| 65% | 100 lbs | Endurance | 12-20 |
| 60% | 95 lbs | Endurance | 12-20 |
| 50% | 80 lbs | Warm-up | 20+ |
Beginner
Intermediate
Advanced
Elite
Strength (90-100%): Heavy singles to triples for maximal strength.
Power (80-89%): 3-5 reps for explosive power development.
Hypertrophy (70-79%): 6-12 reps for muscle growth.
Endurance (60-69%): 12-20 reps for muscular endurance.
Pro tip: Never max out frequently—use this estimate for programming.
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