Predicts one-rep max strength using Brzycki, Epley, Lander, and Lombardi formulas, providing complete 50%–95% repetition load tables.
Calculate your maximum single-repetition lift (1RM) and percentage training rep ranges.
Evidence-based estimations. Consult a physician for personalized guidance.
Official clinical definitions and validated mathematical models
Estimates maximal single-repetition lift capacity from submaximal repetitions (most accurate between 3 and 10 repetitions).
| Training Goal | % of 1RM Load | Repetition Range | Sets | Rest Period |
|---|---|---|---|---|
| Strength / Peak Power | 85% – 100% | 1 – 5 reps | 3 – 6 sets | 2 – 5 minutes |
| Hypertrophy (Muscle Size) | 67% – 85% | 6 – 12 reps | 3 – 6 sets | 30 – 90 seconds |
| Muscular Endurance | ≤ 67% | ≥ 15 reps | 2 – 3 sets | ≤ 30 seconds |
| Explosive Power | 50% – 60% | 3 – 5 reps | 4 – 6 sets | 2 – 3 minutes |
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