How to use the 1RM table
Turn a hard set into working percentages.
Pick a clean set
Use a set of 1–10 reps stopped with good form and about one rep in reserve.
Enter weight and reps
Keep the unit consistent with the plates you actually lifted.
Round loads sensibly
Round percentages to the smallest plate pairing available at your gym.
What does this tool do?
A one-rep max is the heaviest load you can lift once with good technique. The Epley formula estimates it from a set taken close to failure, and the percentage table turns that estimate into working loads.
The Formula
1RM = weight × (1 + reps ÷ 30)Frequently Asked Questions
How accurate is the Epley formula?
It is reasonably close for sets of one to ten reps taken near failure. Accuracy drops with high reps, partial range of motion or when the set stops well short of failure.
What percentage should I use for hypertrophy?
Many programmes use roughly 65–80% of 1RM for hypertrophy sets. Individual response varies, so treat the table as a starting point and adjust by reps and effort.