1–10 RM

Fitness / 04

Take a set to failure and get the max it points to, plus what the same strength looks like from one rep to ten. Sets over ten reps are turned away on purpose.

Lift

Bench and squat lean on Lombardi. Everything else uses Brzycki.

Weight

Reps to failure

reps

1 to 10. The last rep was the last one you had.

Units

Estimated one-rep max · Squat— lbEnter the weight and the reps to see the estimate.

Across methods—

Method—

Pick the lift first. It decides which formula does the estimating.

The ladder

1 rep10 reps

1 rep—

2 reps—

3 reps—

4 reps—

5 reps—

6 reps—

7 reps—

8 reps—

9 reps—

10 reps—

Epley, Brzycki and Lombardi disagree by a few percent even inside ten reps, so the range shows that spread instead of hiding it. Only a real single tells you your real max. Sets over ten reps are refused on purpose: no published formula is reliable there.

More numbers.

Calculator

Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Open the calculator

Calculator

Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

Open the calculator

Calculator

Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

Open the calculator