5 reps → 1RM
407lb
average estimate
8 reps → 1RM
445lb
10 reps → 1RM
473lb
3 reps → 1RM
383lb
Show the math
Epley (5 reps) = 355 lb × (1 + 5 ÷ 30) = 414 lb
Brzycki (5 reps) = 355 lb × 36 ÷ (37 − 5) = 399 lb
If you lifted 355 lb for…
| Reps | Epley | Brzycki | Average 1RM |
|---|---|---|---|
| 1 rep | 355 | 355 | 355 |
| 2 reps | 379 | 365 | 372 |
| 3 reps | 391 | 376 | 383 |
| 4 reps | 402 | 387 | 395 |
| 5 reps | 414 | 399 | 407 |
| 6 reps | 426 | 412 | 419 |
| 7 reps | 438 | 426 | 432 |
| 8 reps | 450 | 441 | 445 |
| 9 reps | 462 | 456 | 459 |
| 10 reps | 473 | 473 | 473 |
| 11 reps | 485 | 492 | 488 |
| 12 reps | 497 | 511 | 504 |
If 355 lb is your one rep max
| % of 1RM | Load (lb) | About this many reps |
|---|---|---|
| 95% | 337 | 2 |
| 90% | 320 | 4 |
| 85% | 302 | 6 |
| 80% | 284 | 8 |
| 75% | 266 | 10 |
| 70% | 248 | 12 |
| 65% | 231 | 15 |
| 60% | 213 | 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 355 lb for 5 reps?
About 407 lb, averaging the Epley and Brzycki formulas.
What is my 1RM if I lift 355 lb for 10 reps?
About 473 lb. Estimates get less precise above 10 reps.