| % 1RM | Load | Typical reps |
|---|---|---|
| 100 % | 114.5 kg | 1 |
| 95 % | 109 kg | 2 |
| 90 % | 103 kg | 3–4 |
| 85 % | 97.5 kg | 5–6 |
| 80 % | 91.5 kg | 7–8 |
| 75 % | 86 kg | 9–10 |
| 70 % | 80 kg | 11–12 |
| 65 % | 74.5 kg | 13–15 |
| 60 % | 69 kg | 16–20 |
| 55 % | 63 kg | 20+ |
| 50 % | 57.5 kg | 20+ |
Loads rounded to the nearest 0.5 kg / 1 lb.
What is a 1RM?
Your 1RM (one rep max) is the heaviest weight you can lift once, with solid technique, on a given movement: back squat, deadlift, clean, snatch, strict press. It’s the anchor for almost every strength program out there.
Testing a true 1RM is taxing and technically demanding. That’s why most athletes estimate it from a lighter set instead: hit 5 reps at 100 kg and a formula gives you a solid estimate of your max without ever attempting it. Handy at the start of a cycle, or to recalibrate your loads after a few weeks of training.
The Epley and Brzycki formulas
The calculator uses the two most common formulas:
Both land very close to each other between 2 and 10 reps. Example: 100 kg × 5 reps gives about 116.7 kg with Epley and 112.5 kg with Brzycki. Past roughly 10 reps, estimates get a lot less reliable: muscular endurance takes over from pure strength and the gap with your real max grows. For the best estimate, use a heavy set of 3 to 6 clean reps taken close to failure.
- Epley: 1RM = weight × (1 + reps / 30)
- Brzycki: 1RM = weight × 36 / (37 − reps)
How to use 1RM percentages
Coaches rarely write “load 90 kg.” They write “5×3 at 82.5%”: five sets of three reps at 82.5% of your 1RM. That way one program scales to every athlete in the room. With a 120 kg back squat, 82.5% is 99 kg; round to the nearest weight you can actually load.
The main training zones:
- 50–65%: technique, speed, warm-ups, positional work
- 70–80%: volume and hypertrophy, sets of 5 to 8 reps
- 85–95%: strength, short sets of 1 to 3 reps
- 100% and up: max testing, saved for planned days
Max out safely
Never attempt a 1RM cold. Build up gradually: a few light sets, then singles around 80, 85 and 90% before you get near your max. Rest 2 to 4 minutes between heavy attempts.
On squats and bench, use a spotter or safety bars. On Olympic lifts, learn to bail properly by dumping the bar forward or backward. And if your technique breaks down, stop: a clean miss beats an injury every time. Formula-based estimates remain the safest way to track progress between real tests.
Track your 1RM over time
A 1RM only means something next to the last one. In WOD Tracker, every lift keeps its own 1RM history: you see your progress on the clean, deadlift or strict press, and your session percentages are calculated straight from your latest max. No more scribbled notebooks or mental math between sets. When you hit a new PR, it updates your max and every percentage follows.
FAQ
Log your WODs, 1RMs and Hyrox races in WOD Tracker
WOD scanner, 1RM tracking, timers and Hyrox splits in one app.