// 1RM calculation
Work out your 1RM
Estimate your max without attempting a true maximal lift, using the Brzycki/Epley formulas.
Your data
— Your estimated 1RM
115 kg
Average of the Brzycki + Epley formulas
Strength level
IntermediateYou are at the level of an athlete who has been training seriously for 2-3 years.
Load / body weight ratio: 1.4×
Working loads
Percentages based on your 1RM to structure your sessions
% 1RM
Goal
Reps
Load
95%
Max strength · Peak
1-2
109 kg
90%
Absolute strength
3
104 kg
85%
Strength / hypertrophy
5
98 kg
80%
Heavy hypertrophy
6-8
92 kg
75%
Classic hypertrophy
8-10
86 kg
65%
Muscular endurance
12-15
75 kg
50%
Warm-up / deload
15-20
58 kg
Important: These values are estimates. Always keep a spotter on loads >90%, and never ramp up by 10% a week. Fine-tune your performance with a calibrated pre-workout.
