What is the Epley formula?

The Epley formula estimates your one-rep max as: 1RM = Weight × (1 + Reps / 30). It is one of the most widely used formulas in strength sports and works best for sets of 1–10 reps.

How accurate is this calculator?

The Epley formula is an estimate. Accuracy is highest for sets of 3–6 reps. Higher rep sets (8+) tend to overestimate your true 1RM slightly. Use it as a training guide, not an absolute number.

What percentage of 1RM should I train at?

Common guidelines: 85–100% for max strength (1–3 reps), 70–85% for strength-hypertrophy (4–6 reps), 60–75% for hypertrophy (8–12 reps), and 50–65% for muscular endurance or deload work.

Can I use this for any lift?

Yes. The tool works for any barbell or machine lift — squat, bench press, deadlift, overhead press, row, etc. Just enter the weight and reps you performed.

Why does the table start at 50%?

Weights below 50% of 1RM are rarely used in structured strength training. Starting at 50% keeps the table concise and relevant for real training scenarios.

Does the table include fractional plates?

Values are rounded to one decimal place. In practice, round to the nearest available plate increment at your gym.

One Rep Max Percentage Table

Enter your max lift and get a full percentage table (50%–100% of 1RM) across 1–10 reps using the Epley formula.

Your Lift

Weight Lifted

Reps Performed

Training Zones

90–100% — Max strength

75–89% — Strength / power

60–74% — Hypertrophy

50–59% — Warm-up / deload

No table yet

Enter your weight and reps, then click Generate Table.

Percentage Table

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Summary

This tool generates a complete one-rep max (1RM) percentage table based on the Epley formula. Enter the heaviest weight you can lift for a given number of reps, and the calculator estimates your true 1RM, then builds a grid showing the target weight for every 5% increment from 50% to 100% across rep ranges 1 through 10. Useful for structuring periodized training blocks and selecting the right load for each workout.

How it works

Enter the weight you lifted and the number of reps you completed.
The Epley formula (Weight × (1 + Reps / 30)) estimates your one-rep max.
The table is generated showing percentages from 50% to 100% in 5% steps.
Each column represents a rep count (1–10); each row shows the target weight at that percentage.
Cells near your entered rep range are highlighted so you can quickly spot training zones.
Switch between kg and lb — all values update instantly.

Use cases

Plan working sets for powerlifting or Olympic weightlifting cycles.
Determine warm-up and back-off set weights for any main lift.
Set rep-based training intensities for hypertrophy or strength phases.
Cross-reference percentage zones when following a percentage-based program.
Track progress by comparing 1RM estimates from different rep ranges.
Convert between kg and lb while keeping the full percentage table visible.
Print or screenshot the table as a quick reference for the gym.
Identify appropriate deload weights (50%–60% 1RM) automatically.

Frequently Asked Questions

Last updated: 2026-05-29 · Reviewed by Nham Vu