🏋 One Rep Max (1RM) Calculator
Estimate your maximum strength for any lift using reps and weight — powered by the Epley formula
| Lift | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Bench Press – Male | 0.5x BW | 0.75x BW | 1.25x BW | 1.75x BW | 2.0x BW |
| Bench Press – Female | 0.25x BW | 0.5x BW | 0.75x BW | 1.0x BW | 1.5x BW |
| Back Squat – Male | 0.75x BW | 1.0x BW | 1.5x BW | 2.0x BW | 2.5x BW |
| Back Squat – Female | 0.5x BW | 0.75x BW | 1.25x BW | 1.5x BW | 2.0x BW |
| Deadlift – Male | 1.0x BW | 1.25x BW | 1.75x BW | 2.25x BW | 2.75x BW |
| Deadlift – Female | 0.75x BW | 1.0x BW | 1.25x BW | 1.75x BW | 2.25x BW |
| Overhead Press – Male | 0.35x BW | 0.5x BW | 0.75x BW | 1.0x BW | 1.25x BW |
| Overhead Press – Female | 0.2x BW | 0.35x BW | 0.5x BW | 0.75x BW | 1.0x BW |
| Formula | Equation | Best For | Accuracy |
|---|---|---|---|
| Epley | w × (1 + r/30) | General lifters | Very High |
| Brzycki | w × 36 / (37 – r) | Low-rep sets (1–10) | High |
| Lander | 100w / (101.3 – 2.67r) | Powerlifters | High |
| Lombardi | w × r^0.10 | Higher rep sets | Moderate |
| Mayhew | 100w / (52.2 + 41.9 × e^(-0.055r)) | Athletes | High |
| Reps | % of 1RM | Training Goal | RPE (Rate of Perceived Exertion) |
|---|---|---|---|
| 1 | 100% | Maximal Strength Test | 10 / 10 |
| 2 | 95% | Near-Maximal Strength | 9.5 / 10 |
| 3 | 90% | Max Strength | 9 / 10 |
| 4 | 87% | Strength | 8.5 / 10 |
| 5 | 85% | Strength | 8 / 10 |
| 6 | 82% | Strength / Hypertrophy | 7.5 / 10 |
| 8 | 78% | Hypertrophy | 7 / 10 |
| 10 | 74% | Hypertrophy | 7 / 10 |
| 12 | 70% | Hypertrophy / Endurance | 6.5 / 10 |
| 15 | 65% | Muscular Endurance | 6 / 10 |
| 20 | 58% | Endurance | 5.5 / 10 |
Pull Up max needs a lot of effort, and there are several ways to improve it. A middle level man that lifts weights, commonly gets around 14 reps of Pull Up. With the right training method this amount can grow a lot.
DISCLOSURE: This post may contain affiliate links, meaning when you click the links and make a purchase, I receive a commission. As an Amazon Associate I earn from qualifying purchases.
One famous way is called Greasing the Groove. It works by doing several easy sets during the whole day, instead of doing everything in one single session. The idea is to use 50 to 70 percent of the max number of reps, spread through the hours.
How to Improve Your Pull-Up Max
Like this one trains the nervous system to adapt to the movement rhythm. The secret does not sit in always trying to reach the highest limit.
Other well known method is the fighter Pull Up program. It helps to increase max reps of Pull Up over time, by slowly adding more amount. The plan starts with a set number of reps each set and follows a sorted pattern.
One person that used it, got 18 reps in max. It is also key to stay in a comfortable range. Know that amount is real for most of the time and slowly expand it to fourm a solid plan.
Weighted Pull Up help also to push the One Rep Max number of reps. Adding around 10 kilos monthly can expand the bodyweight Pull Up amounts by about seven reps. When 12 Pull Up are possible with bodyweight, one can add wait until only 8 reps work, later rebuild to 12 before adding weight; that forms a useful cycle.
Even so, the transfer between heavy One Rep Max and bodyweight max is only partial.
Volume training works well too. Setting a target of 100 Pull Up three times weekly, without care about the amount each set, builds strength. Resting no more than one minute between sets helps to keep the rhythm alive.
The ladder method offers another option. It follows a sequence as 1, 2, 3, 4, 5, 6 and then down, ending in 50 to 100 Pull Up during the day. Because most are made up of small sets, it stayseasy.
Slow negative phases and hanging holds for upper muscles can also quickly improve the Pull Up max. After some weeks of such work together with a whole week of rest, the max reps can grow a lot. Commonly grip strength limits the possible amount. When several sets of ten reps become easy, reaching 25 in one time becomes much more real.
Good form is very important. The hands go a bit broader than the shoulders with underhand hold. The body stretches directly upward from full hang.
Monthly done max test after a whole day of rest and good warm up give the most solid sign of real progress. Six months to a year form a fair period for big changes.
