One rep max calculator
Enter your bodyweight, weight and reps to see your result.
Estimates are most accurate for sets of 1–10 reps.
Log this set in ForceIndex and track your 1RM and level as you progress — free, no sign-up needed to start.
| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | — |
| 2 | 97% | — |
| 3 | 94% | — |
| 4 | 92% | — |
| 5 | 89% | — |
| 6 | 86% | — |
| 7 | 83% | — |
| 8 | 81% | — |
| 9 | 78% | — |
| 10 | 75% | — |
How it works
Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight × 36 / (37 − reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.
Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.
The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.
FAQ
How do I find my one-rep max without testing it?
Do a hard set of 3–8 reps with good form and enter the weight and reps. The estimate is usually within a few percent of a real max, and it is safer than testing a single.
How long does it take to reach the intermediate level?
With regular training two to four times a week, most people reach the intermediate level in one to two years. The first months bring the fastest progress.
Strength standards for other lifts
Know your level? Now beat it
Log this set in ForceIndex and track your 1RM and level as you progress — free, no sign-up needed to start.
Start a free workout