Calculate your max weight and check the percentage table
Estimated 1RM (Epley Formula)
—lb
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Your one-rep max (1RM) is the heaviest weight you can lift for a single clean repetition. Testing it directly is tiring and risky, so most athletes estimate it from a lighter set of 2–10 reps.
This calculator uses the Epley formula: 1RM = weight × (1 + reps ÷ 30). For example, 100 kg for 5 reps gives about 117 kg. Estimates are most accurate between 2 and 10 reps; beyond that, fatigue and technique make the result less reliable, so treat it as a training guide rather than a tested max.
Most strength programs prescribe loads as a percentage of 1RM: roughly 60–70% for technique and high reps, 75–85% for strength sets of 3–6 reps, and 90%+ for heavy singles. Pair this tool with the WOD Library to pick RX weights and scaling for benchmark workouts.