5RM to 1RM Calculator — Epley & Brzycki Range + Training Max
Estimate 1RM from a 3–10 rep set
Enter the heaviest clean set you’ve done recently and pick the reps. We’ll estimate 1RM with Epley and Brzycki, show a range, and give a practical training max (90%) in kg or lb.
Turn a solid 3–10 rep set into a realistic 1RM range
This 5RM to 1RM calculator converts any strong set from 3 to 10 reps into an estimated one-rep max using two time-tested methods: Epley and Brzycki. Showing both gives a practical range rather than a single number, which better reflects how performance can vary with sleep, fatigue, and bar speed. We also surface a training max (90%) from the midpoint—a simple anchor for planning weekly work sets without chasing grinders.
How to use it: log a clean set (full range of motion, no major form breakdown), pick the exact reps, and choose kg or lb. The output shows a low/high 1RM range and a training-max target with one-decimal precision for easier plate math. If your sets are generally grindy, you might lean toward the more conservative Brzycki side; if you lift explosively with tight technique, Epley may align better.
Remember these are estimates. They’re excellent for progression and load selection, not for claiming records. Keep most of your work in the 65–85% zone, sprinkle in heavier singles or doubles as needed, and retest every few training cycles. Pair this with our 1RM calculator when you want a single-set estimate off a recent working set, or use the warm-up builder to plan clean attempts up to a confident top single.
Input quality matters. Use recent training, standardize your setup, and avoid partial reps. Technique first: set safeties or use spotters on heavy sets and stop when form breaks. For most lifters, steady gains come from lots of quality work at moderate intensities, not constant maxing. Your goal with this number is smarter planning and safer progress.
How we estimate 1RM from reps
Formulas used
| Method | Equation | Note |
|---|---|---|
| Epley | 1RM = weight × (1 + reps/30) | Common for 1–10 reps; often reads slightly higher at low reps. |
| Brzycki | 1RM = weight × 36 / (37 − reps) | More conservative as reps increase. |
Tip: when in doubt, use the midpoint or its 90% training max for steady progress.
5RM to 1RM FAQs
Which estimate should I trust?
Use the range. If your sets are grinder-heavy, lean toward Brzycki; if you’re explosive with tight form, Epley may fit better.
Why show a training max?
Running percentages off ~90% of 1RM reduces fatigue and keeps technique crisp, making week-to-week progress more reliable.
Does it work for any lift?
Yes—bench press, squat, deadlift, overhead press, and similar compound barbell movements with a consistent range of motion.