Strength Training Calculator
Calculate training weights from your 1RM across all rep ranges and RPE levels.
Your Lift
Estimated 1-Rep Max
116.7
±5% accuracy · Epley formula
Rep-Max Table
| Reps | % of 1RM | Est. Weight |
|---|---|---|
| 1 | 100% | 116.7 |
| 2 | 95% | 110.8 |
| 3 | 93% | 108.5 |
| 4 | 90% | 105.0 |
| 5 | 87% | 101.5 |
| 6 | 85% | 99.2 |
| 7 | 83% | 96.8 |
| 8 | 80% | 93.3 |
| 9 | 77% | 89.8 |
| 10 | 75% | 87.5 |
| 12 | 70% | 81.7 |
| 15 | 65% | 75.8 |
| 20 | 60% | 70.0 |
RPE Reference Table
RPE (Rate of Perceived Exertion) — how many reps in reserve you have left.
| RPE | % of 1RM | Est. Weight |
|---|---|---|
| 10 | 100% | 116.7 |
| 9.5 | 98% | 114.3 |
| 9 | 96% | 112.0 |
| 8.5 | 94% | 109.7 |
| 8 | 92% | 107.3 |
| 7.5 | 90% | 105.0 |
| 7 | 88% | 102.7 |
| 6 | 83% | 96.8 |
About Strength Training Calculator
This calculator estimates your one-rep maximum (1RM) — the heaviest weight you can lift for a single repetition — based on a weight you lifted for multiple reps. Enter the weight you used and how many reps you completed, then choose a formula. The Epley and Brzycki formulas are the most widely used; Lombardi and MacDougall offer alternative models. Once your 1RM is estimated, the rep-max table shows training weights for every rep range from 1 to 20, and the RPE reference table maps Rate of Perceived Exertion levels to target intensities. Note that all 1RM estimates carry approximately ±5% accuracy — individual neuromuscular efficiency, fatigue, and exercise selection all affect real-world results.
Private & free — this tool runs entirely in your browser.