5 reps → 1RM
349lb
average estimate
8 reps → 1RM
382lb
10 reps → 1RM
407lb
3 reps → 1RM
329lb
Show the math
Epley (5 reps) = 305 lb × (1 + 5 ÷ 30) = 356 lb
Brzycki (5 reps) = 305 lb × 36 ÷ (37 − 5) = 343 lb
If you lifted 305 lb for…
| Reps | Epley | Brzycki | Average 1RM |
|---|---|---|---|
| 1 rep | 305 | 305 | 305 |
| 2 reps | 325 | 314 | 320 |
| 3 reps | 336 | 323 | 329 |
| 4 reps | 346 | 333 | 339 |
| 5 reps | 356 | 343 | 349 |
| 6 reps | 366 | 354 | 360 |
| 7 reps | 376 | 366 | 371 |
| 8 reps | 386 | 379 | 382 |
| 9 reps | 396 | 392 | 394 |
| 10 reps | 407 | 407 | 407 |
| 11 reps | 417 | 422 | 420 |
| 12 reps | 427 | 439 | 433 |
If 305 lb is your one rep max
| % of 1RM | Load (lb) | About this many reps |
|---|---|---|
| 95% | 290 | 2 |
| 90% | 274 | 4 |
| 85% | 259 | 6 |
| 80% | 244 | 8 |
| 75% | 229 | 10 |
| 70% | 214 | 12 |
| 65% | 198 | 15 |
| 60% | 183 | 20 |
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
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These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Other weights
Common questions
What is my 1RM if I lift 305 lb for 5 reps?
About 349 lb, averaging the Epley and Brzycki formulas.
What is my 1RM if I lift 305 lb for 10 reps?
About 407 lb. Estimates get less precise above 10 reps.