One-rep max (1RM) estimates the most you could lift once from a set you did for several reps. The Epley formula — weight × (1 + reps/30) — is the common standard.
The example
185 lb for 5 reps.
| A | B | |
|---|---|---|
| 1 | Item | Value |
| 2 | 185 × (1+5/30) | — |
| 3 | 1RM | → 216 lb |
The formula
The formula:
How it works
How it works:
- Epley:
weight × (1 + reps/30)— works best for reps in roughly the 1–10 range. - A single rep returns the weight itself; more reps inflate the estimate.
- Alternative Brzycki:
weight / (1.0278 - 0.0278×reps)— close but slightly different. - Use the 1RM to set training percentages for programming.
Educational use only. These are general Excel formulas for learning spreadsheet techniques — estimates only, not training, medical, or nutrition advice. Individual results vary; consult a qualified professional before acting on them.
Try it: interactive demo
Weight lifted and reps.
Variations
Brzycki formula
Alternative:
Training weight at %
From 1RM:
Reps at a weight
Rearranged Epley:
Pitfalls & errors
Estimate, not a test. Formulas approximate; an actual max test is the only true 1RM.
Best at low reps. Accuracy fades above ~10 reps.
Round to plates. Round training weights to loadable increments.
Practice workbook
Frequently asked questions
How do I estimate 1-rep max in Excel?
What's the Brzycki formula?
How do I set training weights from 1RM?
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