How to Estimate Your One-Rep Max

Estimates the most you could lift once, from a weight you managed for several repetitions. Epley gives weight × (1 + reps ÷ 30) and Brzycki gives weight × 36 ÷ (37 − reps). Neither asks you to attempt a true single.

The most you can lift for a single repetition is your one-rep max. Attempting it outright is risky, so it is estimated from a weight you managed for several repetitions.

Epley: 1RM=w(1+r30)\text{Epley}: \ 1RM = w\left(1 + \dfrac{r}{30}\right)
Brzycki: 1RM=w×3637r\text{Brzycki}: \ 1RM = w \times \dfrac{36}{37 - r}

ww is the weight lifted and rr the repetitions. The two formulas are built differently, so their answers differ a little.

Example

Suppose 80 kg goes up for 8 repetitions. Epley gives 80×(1+8÷30)=101.380 \times (1 + 8 \div 30) = 101.3 kg and Brzycki gives 80×36÷29=99.380 \times 36 \div 29 = 99.3 kg, so about 100 kg is a fair working figure. Turning it round, 86.9 kg is the weight to expect for 5 repetitions.

Accuracy falls away with more repetitions

Both formulas are built for sets of up to roughly ten. At twenty or thirty repetitions, endurance takes over from strength and the question changes. The more repetitions involved, the looser the estimate.

Notes

Brzycki's denominator hits zero at 37 repetitions and flips sign beyond it, so the limit here is 36.

This is an estimate, not a promise. Use a spotter when attempting a heavy single.