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One Rep Max Calculator

Calculate your 1RM with 4 validated formulas. Get DOTS & Wilks scores, strength standards benchmarking, a personalized training planner, and a reverse weight solver.

Your Lift

Optional — unlocks Wilks, DOTS & Strength Level

Estimated 1 Rep Max
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Enter your lift data on the left
Est. 1RM
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Training Max (90%)
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Strength Level
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BW Ratio
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Wilks Score
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DOTS Score
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— Avg of 4 formulas Training Max: —
All Formula Estimates
Epley: —
Brzycki: —
Mayhew: —
Lombardi: —

Percentage-Based Training Zones

All weights based on your calculated 1RM. RPE = Rate of Perceived Exertion (10 = max effort).

% 1RM Weight Target Reps Zone Purpose RPE Rest Intensity
Chart: percentage-based training zones.

Programming Templates

Computed from your 1RM. Training Max (TM) = 90% of 1RM per Wendler's recommendation.

Wilks Score (2020)
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Enter body weight to calculate
DOTS Score (IPF 2019)
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More equitable across body weights

Strength standards for Bench Press — Male. Based on bodyweight ratio benchmarks.

Chart: wilks score (2020).
Level BW Ratio Benchmark You Gap

All 4 formulas plotted across rep counts using your entered weight. The dashed vertical line marks your current rep count.

Chart: reverse solver — find your training weight.
RepsEpleyBrzyckiMayhewLombardiAverage

Reverse Solver — Find Your Training Weight

Given a target intensity (% of 1RM) and rep count, what weight should you load on the bar?

Recommended Weight
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Calculate your 1RM on the Calculator tab first

How to use: Set your target intensity (e.g., 80% for hypertrophy, 85-90% for strength) and your planned rep count. The solver shows the exact weight and rounds to the nearest 5 lbs/kg for practical plate loading.

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How to Use This Calculator

1

Enter Your Lift

Input the weight you lifted and the reps you completed. Best accuracy comes from sets of 1–5 reps. Optionally add body weight for Wilks, DOTS, and strength level.

2

Choose Your Formula

Epley is most widely used. Brzycki is most accurate below 10 reps. Mayhew excels at 6–10 reps. Use "Average" for a balanced estimate across all methods.

3

Plan Your Training

The Training Planner tab shows all your working weights. Use the Reverse Solver to find what weight to load for any intensity and rep target.

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Frequently Asked Questions

Basics Which 1RM formula is the most accurate?
No single formula is universally most accurate. Brzycki and Epley tend to perform best for rep ranges of 1-6, while Mayhew and Lombardi are more reliable for higher rep ranges (8-12). Using the average of multiple formulas, as this calculator does, reduces individual formula bias. For the most accurate estimate, use a weight you can lift for 3-5 reps rather than sets of 10+.
Basics Should I actually attempt a true 1RM in the gym?
True 1RM testing carries higher injury risk than submaximal estimation, especially for beginners. It requires proper warm-up protocols, a spotter, and experience with heavy singles. Most training programs work perfectly well with estimated 1RM values. Competitive powerlifters and Olympic weightlifters may benefit from periodic true 1RM testing, but recreational lifters rarely need it.
Basics Why does my estimated 1RM differ between exercises?
1RM formulas were developed primarily using compound barbell movements like bench press, squat, and deadlift. They become less accurate for isolation exercises (curls, lateral raises), machine movements, and exercises with high technique demands (Olympic lifts). Smaller muscle groups also fatigue differently than large ones, so a 10RM set of curls does not predict a 1RM as reliably as a 10RM set of squats.
Basics What is the difference between DOTS and Wilks scores?
Both are bodyweight-relative strength coefficients used to compare lifters of different sizes. Wilks was the original standard in powerlifting but has been criticized for favoring certain weight classes. DOTS (Dots Official Total Score) was introduced in 2019 as an updated formula using more recent competition data. DOTS is now the official scoring system for the International Powerlifting Federation.
Basics How often should I retest my 1RM?
For most intermediate lifters, updating your estimated 1RM every 4-8 weeks aligns well with typical training block lengths. Beginners may see changes every 2-4 weeks due to rapid neuromuscular adaptation. Rather than formally retesting, you can update your estimate whenever you hit a new rep PR at a given weight. Frequent true 1RM attempts are unnecessary and increase fatigue and injury risk.
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Formula & Methodology

Epley Formula (1985)

1RM = Weight × (1 + Reps / 30)

The most widely cited formula. Tends to slightly overestimate at higher rep counts. Works well across all rep ranges.

Brzycki Formula (1993)

1RM = Weight × 36 / (37 − Reps)

Highly accurate for sets of 1–10 reps. The most commonly used formula in strength programming. Becomes unreliable above 10 reps.

Mayhew et al. Formula (1992)

1RM = (100 × Weight) / (52.2 + 41.9 × e^(−0.055 × Reps))

Research-validated formula particularly accurate for 6–10 rep ranges. Uses an exponential decay model.

DOTS Score (IPF 2019)

DOTS = 500 × LiftKg / Polynomial(BodyWeightKg)

Adopted by the IPF (International Powerlifting Federation) in 2019. More equitable across all weight classes than Wilks, particularly at the extremes of body weight.

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Key Terms Explained

1RM — One Rep Max — the maximum weight you can lift for a single repetition with proper form and full range of motion.
Training Max (TM) — Typically 85–90% of your 1RM, used as the base for programming working sets. Reduces injury risk and provides recovery buffer.
RPE — Rate of Perceived Exertion — a 1–10 subjective effort scale. RPE 10 = true 1RM, RPE 8 = 2 reps in reserve, RPE 6 = 4+ reps remaining.
DOTS Score — An IPF-standardized score normalizing your lift relative to body weight using polynomial coefficients for male and female lifters.
Wilks Score — Classic powerlifting coefficient (2020 update) used to compare lifters across body weight classes. Higher is better.
Progressive Overload — Gradually increasing weight, reps, volume, or intensity over time to continuously challenge muscles and drive strength adaptation.
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Real-World Examples

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Sarah

Bench Press

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Using Your One Rep Max Effectively

Why Estimate Instead of Test

True 1RM testing carries injury risk and requires significant recovery. A heavy set of 3–5 reps provides a highly reliable estimate with much lower risk. Formulas are most accurate within 1–10 reps — use reps in this range for the best results.

Programming With Percentages

Most strength programs use percentages of 1RM to prescribe training weights. Jim Wendler's 5/3/1 uses 65–95% of a conservative Training Max. Linear progression programs work within the 80–90% range. Hypertrophy programs typically target 65–80%. Re-test every 4–8 weeks as strength improves.

When to Use Each Formula

Use Brzycki or the Average for general programming. Epley is useful as a quick mental calculation. Mayhew is best validated for 6–10 rep sets. Lombardi tends to be conservative and works well as a lower-bound estimate. If in doubt, the Average of all four formulas provides the most balanced and reliable estimate.

Accuracy Across Exercises

1RM formulas are most accurate for compound barbell movements — squat, bench press, and deadlift. They become less reliable for isolation exercises, machine movements, and rep ranges above 10. Factor in fatigue, technique, and equipment differences when comparing estimates to actual performance.