HOW TO choose between Epley, Brzycki, Lombardi, and O’Conner?

Epley works well for 1–10 reps; Brzycki is popular to ~10 reps; Lombardi scales well with higher reps; O’Conner offers a simple linear estimate. Try a couple and average if needed.

HOW TO load plates correctly from 1RM percentages?

Pick your target % in the tool. It calculates the barbell working weight and shows plates per side using standard kg or lb sets.

HOW TO plan training with my 1RM?

Use the percent table: technique at 50–60%, strength volume at 70–85%, peak singles at 90–95%. Adjust weekly based on recovery and progress.

HOW TO choose between Epley, Brzycki, Lombardi, and O’Conner?

Epley works well for 1–10 reps; Brzycki is popular to ~10 reps; Lombardi scales well with higher reps; O’Conner offers a simple linear estimate. Try a couple and average if needed.

HOW TO load plates correctly from 1RM percentages?

Pick your target % in the tool. It calculates the barbell working weight and shows plates per side using standard kg or lb sets.

HOW TO plan training with my 1RM?

Use the percent table: technique at 50–60%, strength volume at 70–85%, peak singles at 90–95%. Adjust weekly based on recovery and progress.

One Rep Max Calculator — 1RM, Training Max, Percent Tables, and Plate Loading

One Rep Max Calculator

Estimate 1RM, training max, and loading

Exercise

Formula

Weight lifted

Reps performed

reps

Barbell weight

Target % of 1RM

No sliders. Global units (kg/lb). Works worldwide.

Estimated 1RM

—

Training max (90%)

—

Conservative planning

Target working weight

—

Estimated intensity

—

Weight ÷ 1RM

Percent table

% of 1RM	Weight

Plate loading (per side)

Uses standard plates for selected units.

—

Intensity zones distribution

The highlighted slice shows your selected training zone.

One rep max explained: formulas, training percentages, and smarter programming

Your one rep max (1RM) is the heaviest weight you can lift once with good form. This calculator estimates 1RM from submaximal sets using trusted formulas so you can train hard without testing a true max every week. For students with tight schedules and professionals balancing work, precise estimates save time, reduce risk, and sharpen progress.

1RM formulas at a glance

Epley: Great for 1–10 reps. Simple, widely used across gyms and programs.
Brzycki: Popular for moderate reps, often conservative at higher reps.
Lombardi: Uses an exponential term that can scale better with higher reps.
O’Conner: Straightforward linear estimate, handy for quick checks.

How to use your 1RM

Set training zones: 50–60% for technique, 70–85% for strength volume, 90–95% to peak.
Plan progress: Small weekly increases (e.g., 2.5 kg / 5 lb upper body, 5 kg / 10 lb lower body).
Auto-regulate: If recovery lags, use training max (90%) to anchor percentages.

Plate math without headaches

Pick your target percent and barbell weight. The plate loader shows what to put on each side using standard kg or lb plates. Keep collars consistent, and round to available plates if needed.

Safety and context

Technique first: Range of motion and control matter more than a number.
Compare like-for-like: Warm-up, tempo, and depth standards affect estimates.
Adjust as you adapt: Update inputs monthly; recalibrate if sets feel easier or harder.

FAQs

HOW TO use the One Rep Max Calculator?

Choose units (kg/lb), enter the heaviest weight and reps you lifted, select a formula, and hit Calculate. You’ll get 1RM, training max, percent table, plate loading, and a 3D doughnut chart of intensity zones.

HOW TO pick the best formula for me?

If your set is 1–10 reps, start with Epley or Brzycki. Try Lombardi for higher reps or O’Conner for a quick linear estimate. You can compare and average two if you want a balanced view.

HOW TO load plates for my target percent?

Set your target % and barbell weight. The tool subtracts the bar and lists plates per side using common sets (kg or lb). If you don’t have a plate size, round to the closest weight you can load safely.

HOW TO program training with 1RM percentages?

Use 50–60% for technique and speed work, 70–85% for most strength sets, and 90–95% sparingly for heavy singles. Progress gradually and deload as needed.

```