One Rep Max Calculator India
Estimate your 1RM using the Epley formula and get a full training percentage table.
How This Calculator Works
This calculator uses the Epley formula: 1RM = weight × (1 + reps/30). It is most accurate for rep ranges between 1-10. Use the percentage table to plan training loads for strength, hypertrophy, or endurance phases.
The Formulas Behind the Estimate
Rather than testing a true maximum, which is demanding and risky, calculators estimate it from a lighter set taken close to failure. Two of the most common formulas are:
- Epley: 1RM = weight x (1 + reps / 30)
- Brzycki: 1RM = weight x 36 / (37 - reps)
For example, 80 kg lifted for 5 reps gives about 93 kg with Epley and 90 kg with Brzycki. The estimates are closest when you perform fewer than 10 reps; higher-rep sets become less reliable.
Using Percentages to Train
| Goal | Typical load (% of 1RM) | Typical reps |
|---|---|---|
| Maximal strength | 85 to 95% | 1 to 5 |
| Muscle growth | 65 to 85% | 6 to 12 |
| Muscular endurance | 50 to 65% | 12 to 20 |
Testing Safely
Warm up thoroughly, use a spotter or safety pins for bench press and squat, and avoid testing a true 1RM when tired or when your form is breaking down. Re-test every 6 to 8 weeks and adjust training loads accordingly. The result is an estimate, so treat it as a planning guide rather than an exact number.