No. 02 · Strength
One-Rep Max Estimator
Estimate your one-repetition maximum from a submaximal set, using the prediction equations with the strongest validation evidence for each lift. A supervised direct 1RM test remains the gold standard.
Lift
Reps completed
Reps left in the tank
How many more clean reps you could have done. 0 means the set went to failure.
Estimated 1RM
118kg
Range across the equations used: 116.5–119 kg
Based on Mayhew et al. & Wathen · 5 reps to failure
These equations are accurate on average across groups, but an individual estimate can still be off by several percent. Estimates only, not medical advice. See the full disclaimer below.
Predicted rep maxes
Reps to failure (x) against predicted load (kg).
Training loads
| % 1RM | Load (kg) |
|---|---|
| 100% | 117.5 |
| 95% | 112.5 |
| 90% | 105 |
| 85% | 100 |
| 80% | 95 |
| 75% | 87.5 |
| 70% | 82.5 |
| 65% | 77.5 |
| 60% | 70 |
| 55% | 65 |
| 50% | 60 |
Rounded to the nearest 2.5 kg.
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Disclaimer
This tool provides estimates for general educational purposes only and is not medical or professional advice. Estimated one-rep maxes are predictions from submaximal sets and may differ from your true maximum. Attempting maximal or near-maximal lifts carries a risk of injury. Use proper technique, warm up adequately, and use a spotter or supervision when lifting heavy. If you have an injury, a medical condition, or are new to resistance training, consult a qualified health professional, such as an accredited exercise physiologist, before starting. Stop if you feel pain, dizziness or discomfort.
Privacy: All calculations are performed locally in your browser. No personal data is collected, transmitted, or stored.