5RM to 1RM Calculator
Turn a solid 5RM into 1RM, training max and working weights
5RM to 1RM and training max FAQ
Why use a 5RM instead of testing a true 1RM?
Many lifters find a 5-rep max feels safer and more repeatable than grinding out a single. You still lift heavy, but you spend more time under control with a weight you know you can handle. A calculator then turns that 5RM into an estimated 1RM and training max so you can program heavy days without constantly testing singles.
Which formulas does this 5RM calculator use?
This page uses a blend of Epley- and Brzycki-style equations that estimate 1RM from the weight on the bar and a fixed 5-rep effort. Both are common in strength training references for converting submaximal sets into one-rep max estimates, especially around the 3–10 rep range.
How accurate is a 1RM estimate based on 5 reps?
Any 1RM estimate is still an estimate. Technique, exercise choice, fatigue and how hard the set really was all change the result. For most intermediate lifters, it is accurate enough to choose training loads within a small margin. Treat the output as a ballpark strength number, then adjust loads up or down based on bar speed and how your warm-up sets feel on the day.
What is the point of the 90% training max?
Using ~90% of your estimated 1RM as a training max is a conservative way to set percentages. Instead of programming work from your full calculated 1RM, you work from a slightly lower anchor so that most sets stay submaximal, recovery is better and you can progress for longer without constantly resetting.
How should I use the 60–100% load chart?
Think of the chart as a menu of working weights you can pull from when planning a day: lighter percentages for technique and volume, mid-range for general strength and hypertrophy, and higher percentages for heavy doubles, triples and singles in more advanced blocks. Your overall program and coach decide which slices you use most often.
Is the warm-up ladder required, or just a suggestion?
The warm-up ladder is just a template to get you close to your planned top sets without doing dozens of junk reps. If your joints, bar path or gym setup prefer different jumps, change the exact plate choices while keeping the basic idea: lighter sets first, then small, crisp steps up toward your working weights.
Can I still use this if my “5RM” was really more like RPE 8?
Yes. If your 5RM was more like a strong set of 5 with 1–2 reps still in the tank, the estimate will usually land a little conservative, which is often perfect for a training max. If everything feels too easy over a few weeks, you can nudge the training max up slightly rather than forcing a new test every session.
Is this safe if I have injuries or medical issues?
This page is a general training tool. If you have pain, a recent surgery, cardiovascular issues, a history of fainting under load or any medical condition, ask a doctor, physio or qualified coach how to modify loading. In many cases, you will stay lighter than the suggested percentages and avoid pushing to true 5RM or 1RM at all.
How to use this 5RM to 1RM calculator before heavy days
This calculator turns a single five-rep max (5RM) into a simple strength snapshot for that lift: an estimated one-rep max, a conservative training max, a 60–100% working-weight chart and a warm-up ladder you can screenshot and follow.
1. Pick units and name the lift
Choose whether you want to work in US pounds (lb) or metric kilograms (kg). The calculations behave the same in either system. Optionally enter the exercise name, such as “low-bar back squat” or “close-grip bench”, so the summary you copy into your log clearly matches the movement.
2. Enter the heaviest set of 5 good reps
Type in the best 5RM you can perform with clean technique, not a half-rep grinder with questionable depth or spotter help. The closer this set is to a genuine five-rep max in your current state, the more useful the 1RM estimate will be for planning heavy days and future progressions.
3. Read your estimated 1RM, training max and load chart
Hit Convert 5RM to 1RM and training max to see:
- Estimated 1RM for the lift in your chosen units.
- A slightly lower training max (~90% of 1RM) for percentage-based programming.
- A 60–100% load chart showing rounded working weights at common strength percentages.
- A basic warm-up ladder stepping from light technique work to near-top sets.
From there, you can match these numbers to plate combinations and plug them into your plan without needing a separate spreadsheet.
4. Copy the summary into your log, sheet or check-in
Use Copy summary to paste the result into a training log, Google Sheet or coaching check-in form. That way you have a written record of which 5RM you used, what 1RM it produced and which loads you targeted in that block. When performance changes, you can update the 5RM and repeat the process.
Remember that this calculator provides a structured starting point, not a guarantee of how every single will move. Your real-world performance will also depend on sleep, nutrition, stress, practice and the quality of your warm-up. If sets feel much slower or faster than expected, adjust the loads rather than forcing the exact numbers.
How the 5RM to 1RM and loading math works
Under the hood, this calculator takes your five-rep max, estimates what you could lift for a single, then backs off a little to create a training max and builds a short table of percentage loads and a warm-up ladder from that estimate.
1. Estimate 1RM from a fixed 5RM
First, the input weight is normalised into a single unit so the math is consistent. Then two common submaximal prediction equations are applied with reps fixed at 5:
- Epley-style: 1RM ≈ weight × (1 + 5 ÷ 30)
- Brzycki-style: 1RM ≈ weight × 36 ÷ (37 − 5)
These give slightly different answers, so the calculator averages them to land on a middle-ground estimate rather than relying on a single formula.
2. Set a conservative training max
The tool then multiplies that estimated 1RM by about 0.9 (90%) to create a training max. Using this lower anchor for day-to-day programming helps keep most work comfortably submaximal, which is useful for building strength over time instead of chasing all-out singles in every block.
3. Build a 60–100% working-weight chart
A small set of common strength-training percentages is calculated from the estimated 1RM to create a quick loading table. In simplified form:
Load at X% ≈ 1RM × (X ÷ 100)
Loads are rounded so that they match practical plate changes rather than exact lab numbers, making the table easy to use in a busy gym.
4. Build a warm-up ladder from the same estimate
Finally, the calculator takes a few increasing percentages with decreasing reps to sketch a warm-up ladder that moves you from light technique sets up toward your heaviest work. Each step aims to feel crisp and confident, not like a test in itself. You can copy it directly or tweak plate jumps so they fit your rack and current readiness.
Treat this math as a transparent, adjustable framework. If a coach, sports scientist or medical professional gives you different targets or formulas for your sport and injury history, those tailored recommendations should always win over any generic calculator.
References and further reading on 5RM, 1RM and loading percentages
These resources discuss one-repetition maximum testing, prediction equations and percentage-based loading:
- Wikipedia — One-repetition maximum — summarises direct 1RM testing and several common prediction equations, including Epley and Brzycki, for estimating 1RM from rep work.
- Topend Sports — 1 Rep Max calculator and formulas — shows multiple 1RM equations and demonstrates how different formulas behave across rep ranges.
- NSCA — Training load chart (%1RM and reps) — classic chart linking approximate percentages of 1RM to repetition ranges and intensities used in strength programs.
Always combine calculator estimates with your own bar speed, technique and recovery, and follow the safety guidance of qualified professionals when training near maximal loads.