# One-rep max calculator

> One-rep max (1RM) from a set of reps with the Epley, Brzycki, Lombardi and O'Conner equations, plus training loads from 50 % to 100 %.

انٹرایکٹو صورت: https://www.calcopenly.com/ur/health/one-rep-max-calculator
موضوع: صحت اور تندرستی کے کیلکولیٹر

A one-rep max (1RM) is the heaviest load you can lift once with good form. It is estimated here from a set taken to failure with four equations: Epley, weight × (1 + reps ÷ 30); Brzycki, weight × 36 ÷ (37 − reps); Lombardi, weight × reps^0.10; and O'Conner, weight × (1 + 0.025 × reps). The main result is their mean, shown in kilograms and pounds.

Lifters use it to set training loads without a maximal attempt. With the default 100 kg for 5 reps, the four equations give 112.5 to 117.5 kg and a mean of 114.8 kg; the table then lists loads from 50 % to 100 % of that, with the reps Epley predicts at each.

The equations were fitted to groups of lifters and lose accuracy as reps rise, especially past 10. They are lift-specific, so an estimate from the bench press says nothing about the squat.

## اندراجات

- **Weight lifted**
- **Reps completed**: Clean reps to failure in one set

## نتائج

- Estimated one-rep max (mean of four) (kg) — بنیادی نتیجہ
- Estimated one-rep max in pounds (lb)
- Epley (kg)
- Brzycki (kg)
- Lombardi (kg)
- O'Conner (kg)

## فارمولا

$$
\text{Epley } w\left(1 + \tfrac{r}{30}\right) \quad \text{Brzycki } w\,\tfrac{36}{37 - r} \quad \text{Lombardi } w\,r^{0.10} \quad \text{O'Conner } w(1 + 0.025r)
$$

## حل شدہ مثالیں

### 100 kg for 5 reps

- Weight lifted: 100 kg
- Reps completed: 5
- **Epley: 116.7 kg**
- **Brzycki: 112.5 kg**
- **Lombardi: 117.5 kg**
- **O'Conner: 112.5 kg**
- **Estimated one-rep max (mean of four): 114.8 kg**
- جانچ کا ماخذ: ⁨Python 3.8 decimal/math: 100(1 + 5/30), 100·36/32, 100·5^0.1, 100(1 + 0.125); mean of the four⁩

### 225 lb for 10 reps

- Weight lifted: 225 lb
- Reps completed: 10
- **Epley: 136.1 kg**
- **Lombardi: 128.5 kg**
- **Estimated one-rep max (mean of four): 132.1 kg**
- **Estimated one-rep max in pounds: 291.1 lb**
- جانچ کا ماخذ: ⁨Python 3.8 decimal: 225 lb = 102.0582833 kg; Epley 300 lb = 136.0777 kg; Lombardi 225·10^0.1 lb; mean 291.127 lb⁩

### A single rep is already a 1RM

- Weight lifted: 140 kg
- Reps completed: 1
- **Estimated one-rep max (mean of four): 140.0 kg**
- **Epley: 140.0 kg**
- **O'Conner: 140.0 kg**
- جانچ کا ماخذ: ⁨Convention stated in the steps: r = 1 returns the lifted weight for every equation (Brzycki and Lombardi give it exactly)⁩

### 60 kg for 12 reps

- Weight lifted: 60 kg
- Reps completed: 12
- **Epley: 84.0 kg**
- **Brzycki: 86.4 kg**
- **Lombardi: 76.9 kg**
- **O'Conner: 78.0 kg**
- **Estimated one-rep max (mean of four): 81.3 kg**
- جانچ کا ماخذ: ⁨Python 3.8 decimal/math: 60·1.4, 60·36/25, 60·12^0.1, 60·1.3; mean 81.3313⁩

## سوالات

### How do you calculate your one-rep max?

Lift a weight for as many clean reps as possible in one set, then apply an equation. Epley's is weight × (1 + reps ÷ 30), so 100 kg for 5 reps gives 116.7 kg; Brzycki's is weight × 36 ÷ (37 − reps), giving 112.5 kg. This calculator averages Epley, Brzycki, Lombardi and O'Conner, which gives 114.8 kg for that set.

### Which one-rep max formula is most accurate?

None is best for every lift or lifter, and they agree most at low reps. For 100 kg lifted 5 times the four span 112.5 to 117.5 kg, a 5 kg spread; for 60 kg lifted 12 times they span 76.9 to 86.4 kg, almost 10 kg. Estimates from sets of 10 reps or fewer are therefore more consistent, and the mean used here sits between the highest and lowest equation.

### How many reps can you do at 80 % of your one-rep max?

About 8, by the Epley equation solved for reps: 30 × (100 ÷ 80 − 1) = 7.5, rounded to 8. The table under the result lists loads and Epley rep estimates from 50 % to 100 %: at 90 % it gives 3 reps and at 70 % it gives 13. Real rep counts at a given percentage vary between lifts and between lifters.

### “⁨One-rep max calculator⁩” کتنا درست ہے؟

درستی آپ کی درج کردہ قدروں اور طریقے کے مفروضوں پر منحصر ہے۔ اعشاری حساب 50 بامعنی ہندسے استعمال کرتا ہے، مگر تخمینے، عددی طریقے اور ماخذ کا ڈیٹا کم درست ہو سکتے ہیں؛ دکھائی گئی قدروں کو راؤنڈ کرنے سے یہ حدود ختم نہیں ہوتیں۔ آزاد ذرائع کی حل شدہ مثالوں سے جانچ: 4۔ مثلاً، “⁨100 kg for 5 reps⁩” کو ⁨Python 3.8 decimal/math: 100(1 + 5/30), 100·36/32, 100·5^0.1, 100(1 + 0.125); mean of the four⁩ سے جانچا جاتا ہے۔

### اس طریقے کا ماخذ کیا ہے؟

LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res 1997;11(4):211–213; Brzycki M. Strength testing — predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance 1993;64(1):88–90; Epley B. Poundage chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.

## ماخذ

- LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res 1997;11(4):211–213
- [Brzycki M. Strength testing — predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance 1993;64(1):88–90](https://doi.org/10.1080/07303084.1993.10606684)
- Epley B. Poundage chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985