Estimate your maximum lift weight using the Epley formula — no max-effort set required.
Training percentages:
The Epley formula estimates your one rep max as: weight × (1 + reps / 30). It is most accurate when performed with 1 to 10 reps. Beyond 10 reps the estimate becomes less reliable.
Use your 1RM to set training weights. Most lifters train at 70 to 85% of their 1RM for hypertrophy and 85 to 95% for strength.
This calculator is for general informational purposes only. It is not a substitute for professional medical advice.