5 reps → 1RM
464lb
average estimate
8 reps → 1RM
508lb
10 reps → 1RM
540lb
3 reps → 1RM
437lb
Show the math
Epley (5 reps) = 405 lb × (1 + 5 ÷ 30) = 473 lb
Brzycki (5 reps) = 405 lb × 36 ÷ (37 − 5) = 456 lb
If you lifted 405 lb for…
| Reps | Epley | Brzycki | Average 1RM |
|---|---|---|---|
| 1 rep | 405 | 405 | 405 |
| 2 reps | 432 | 417 | 424 |
| 3 reps | 446 | 429 | 437 |
| 4 reps | 459 | 442 | 450 |
| 5 reps | 473 | 456 | 464 |
| 6 reps | 486 | 470 | 478 |
| 7 reps | 500 | 486 | 493 |
| 8 reps | 513 | 503 | 508 |
| 9 reps | 526 | 521 | 524 |
| 10 reps | 540 | 540 | 540 |
| 11 reps | 554 | 561 | 557 |
| 12 reps | 567 | 583 | 575 |
If 405 lb is your one rep max
| % of 1RM | Load (lb) | About this many reps |
|---|---|---|
| 95% | 385 | 2 |
| 90% | 364 | 4 |
| 85% | 344 | 6 |
| 80% | 324 | 8 |
| 75% | 304 | 10 |
| 70% | 284 | 12 |
| 65% | 263 | 15 |
| 60% | 243 | 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 405 lb for 5 reps?
About 464 lb, averaging the Epley and Brzycki formulas.
What is my 1RM if I lift 405 lb for 10 reps?
About 540 lb. Estimates get less precise above 10 reps.