1RM · estimated
115.5kg
≈ 254.6 lb
Consensus of 7 of 7 formulas · 100 kg × 5 reps
Lowest 112.5Highest 119 kg
Estimates only. Not medical or coaching advice.
Formula comparison
Seven published formulas convert a submaximal set into a 1RM estimate. They disagree a little, and that is useful: the consensus is the average of the formulas you keep ticked. Use the arrow on any row to see the maths with your own numbers.
| Formula | Estimate | vs. avg (difference from the consensus) | Show calculation |
|---|---|---|---|
| 116.7 kg | +1.0% | ||
Your numbers: Linear and slightly generous at higher reps. The most widely used formula. | |||
| 112.5 kg | −2.6% | ||
Your numbers: Tends to be conservative at low reps and climbs fast beyond 10 reps. | |||
| 117.5 kg | +1.7% | ||
Your numbers: Power-law curve. Gives higher estimates than most formulas at 2–6 reps. | |||
| 112.5 kg | −2.6% | ||
Your numbers: Simple linear model, usually among the lowest estimates. | |||
| 116.6 kg | +0.9% | ||
Your numbers: Exponential model fitted to rep-max data; close to Epley at moderate reps. | |||
| 119 kg | +3.0% | ||
Your numbers: Developed from bench press data in trained athletes; usually on the higher side. | |||
| 113.7 kg | −1.5% | ||
Your numbers: Linear in the denominator; behaves much like Brzycki at low reps. | |||
| Consensus (average of ticked) | 115.5 kg | ±2.8% | |
The formulas agree within 5.6% for this set.
1RM percentage table
Working weights from 50% to 100% of your estimated max, with the reps you could typically manage at each load.
| % of 1RM | Weight | Reps | Typical use |
|---|---|---|---|
| 100% | 115 kg | ≈ 1 | Peaking / max attempts |
| 95% | 110 kg | ≈ 2 | Peaking / max attempts |
| 90% | 105 kg | ≈ 4 | Heavy strength work |
| 85% | 97.5 kg | ≈ 6 | Heavy strength work |
| 80% | 92.5 kg | ≈ 8 | Strength & power |
| 75% | 87.5 kg | ≈ 11 | Strength & power |
| 70% | 80 kg | ≈ 14 | Hypertrophy & volume |
| 65% | 75 kg | ≈ 16 | Hypertrophy & volume |
| 60% | 70 kg | ≈ 19 | Technique & speed |
| 55% | 62.5 kg | ≈ 22 | Technique & speed |
| 50% | 57.5 kg | ≈ 25 | Warm-up & recovery |
2RM–10RM estimates
The heaviest weight you could expect to lift for each rep count. Your own set is highlighted when it falls in this range.
| Rep max | Weight | % of 1RM |
|---|---|---|
| 1RM | 115 kg | 100% |
| 2RM | 110 kg | 94% |
| 3RM | 105 kg | 91% |
| 4RM | 102.5 kg | 89% |
| 5RMyour set | 100 kg | 87% |
| 6RM | 97.5 kg | 84% |
| 7RM | 95 kg | 82% |
| 8RM | 92.5 kg | 80% |
| 9RM | 90 kg | 78% |
| 10RM | 87.5 kg | 76% |
Training max
Many programmes (5/3/1 for example) base their percentages on a training max slightly below your true max, so every session leaves room to progress.
105 kg
90% of your estimated 1RM of 115.5 kg
- Base programme percentages on this number, not your true max.
- Re-test or re-calculate every 4–8 weeks and move it up when sets feel easy.
- A lower percentage (80–85%) suits beginners or high-volume blocks.
Warm-up sets
A simple ramp that builds to your target without tiring you out. Pick the top set you are warming up for.
| Set | Weight | Reps | % of 1RM |
|---|---|---|---|
| Empty bar | 20 kg | 10 | 17% |
| Warm-up 1 | 45 kg | 5 | 39% |
| Warm-up 2 | 70 kg | 3 | 61% |
| Warm-up 3 | 87.5 kg | 2 | 76% |
| Warm-up 4 | 100 kg | 1 | 87% |
| Max attempt | 115 kg | 1 | 100% |
Rest 1–2 minutes between warm-up sets and 3+ minutes before the top set.