Estimate your maximum lifting capacity and training percentages using the Epley formula.
| 100% (1 rep) | 185 lbs |
| 95% (2 reps) | 176 lbs |
| 90% (4 reps) | 167 lbs |
| 85% (6 reps) | 157 lbs |
| 80% (8 reps) | 148 lbs |
| 75% (10 reps) | 139 lbs |
| 70% (12 reps) | 130 lbs |
| 65% (15 reps) | 120 lbs |
The Epley formula (1RM = weight × (1 + reps/30)) estimates your one rep max based on weight and reps performed. It's one of the most accurate formulas for strength training.
The Epley formula is within ±1-5 reps of actual 1RM for most people. Accuracy depends on technique, fatigue level, and how close to true maximum failure you trained.
A Training Max is 90% of your estimated 1RM. It's the weight you should use for heavy training (5x5, 3x3 work). This prevents injury and allows for progression.
If you're a beginner, use the calculator. Once you have 6-12 months of training experience, you can safely test your actual max with a spotter present.
Use the percentages to guide your weights for different rep ranges. Beginners: 70-80%. Intermediate: 75-85%. Advanced: 80-95% based on your program's goals.