Back to the plan Recomputes as you type
Working maxes

You did five. Six formulas disagree about your one.

The set you did
Unit
Lift
Estimated one-rep max —

From —, taken to the point where one more was not happening. Six published formulas put it between —; the figure above is the middle of them. On this lift, —.

— Between the highest and lowest formula
— How much weight to put on the number
— The smallest change the bar can make, with the smallest pair of plates on it

Every percentage, loaded

Nine working percentages off that estimate, each rounded to a weight the bar can actually hold. The highlighted row is about where the set you typed in sits.

    Plate colours follow the competition standard, and the discs are drawn to scale, so a stack of heavy ones looks like one. What you see is one side of the bar: a 20 bar with a single 20 on each end reads 60 in total.

    Why six numbers and not one

    1. These are regressions, not physics. Each formula is a curve somebody fitted to a room full of lifters doing sets to failure and then testing a true single. Different rooms, different decades, different curves. None of them knows anything about you.
    2. Most were fitted on the bench press. That is the easiest lift to take to honest failure without getting hurt, so it is the one the data exists for. Applying the same curve to a deadlift is an extrapolation, and the page says which lift you picked for exactly that reason.
    3. They agree at low reps and fall apart at high ones. At three reps all six land within a couple of percent. At twelve the spread can be a tenth of the total, because a set of twelve is measuring how long you can keep going as much as how much you can lift. The Spread figure above is that disagreement, in your own units.
    4. The set has to have been a real one. These curves assume the rep you stopped at was the last one available. Stop two short and every number on this page is two reps' worth too low — the arithmetic cannot tell the difference and will not warn you.
    5. Reps do not transfer between lifts. A squatter who gets ten at 70% will often get five at the same percentage on a deadlift, where grip and lower back quit before the legs do. Percentages are a starting point for the lift they came from.
    6. The bar cannot make every number. With a 20 kg bar and 1.25 kg as the smallest plate, loadable weights come in 2.5 kg steps — so 82% of your max may simply not exist. Each row shows what you actually get and how far off the target it lands.
    7. An estimate is not a test. The one number nobody on this page has is the one you get by actually loading the bar and finding out. Everything here is what the last twenty-five years of published regressions predict, which is a good place to set next week's working weights and a poor place to set a personal record.

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