formed labs / Free tools / 1-Rep Max
What's your one-rep max?
Put in a set you've already done. Get your max and the weight for every rep range, no testing needed.
Most accurate from 10 reps or fewer.
From 135 lb × 8, with the Epley formula.
Put in a weight between 5 and 1,500 lb.
Weights round down to the nearest 5 lb.
Hit the top of the rep range on every set? Go up 5 lb or grab the next dumbbell. Technique first, then load.
Your working weights.
Most lifts in the free plan are 3 sets of 8 to 12 reps, so those rows are lit.
| Reps | Weight | Of your max |
|---|
Now go use it.
One brand, four doors. Three of them are free.
Straight answers.
From the free formed labs plan.
What is a one-rep max?
The most weight you could lift once with good form. You don't have to test it. This estimates it from a set you've already done.
How is it estimated?
With the Epley formula: weight × (1 + reps ÷ 30). It is most accurate from sets of 10 reps or fewer.
What weight should I train with?
Most lifts in the free plan are 3 sets of 8 to 12 reps. Stop every set with 1 or 2 good reps left in you. Hard, but never sloppy.
When do I go up?
Hit the top of the rep range on every set? Go up 5 lb or grab the next dumbbell.