Your set
Your estimated 1RM
117 kg
Associated training loads
| % of 1RM | Load |
|---|---|
| 95 % | 111 kg |
| 90 % | 105 kg |
| 85 % | 99 kg |
| 80 % | 93 kg |
| 75 % | 88 kg |
| 70 % | 82 kg |
| 65 % | 76 kg |
| 60 % | 70 kg |
How is 1RM calculated?
Your one-rep max (1RM) is the heaviest weight you can lift for a single repetition, with full effort and correct technique. Measuring it directly is risky and fatiguing, so it's usually estimated from a set of several reps taken close to failure, using the Epley formula: 1RM = weight lifted × (1 + reps / 30).
This formula works best for sets under 10 reps; beyond that, accuracy drops because muscular endurance plays a bigger role than raw strength. Your 1RM is then used as a reference to program training intensity — for example, training at 70-80% of your 1RM for strength, or 60-70% for muscle hypertrophy.
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