1RM Strength Calculator

Estimate a one-rep max from any set — no risky max-out needed — plus training weights from 70% to 95%.

Your details

Units

Weight lifted

Reps done

Use a set taken close to failure with good form — 3 to 8 reps gives the most reliable estimate.

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Estimated one-rep max

70kg

From 60 kg × 5 reps, using the Epley formula.

Strength work usually sits at 80–90% for 3–6 reps; muscle-building at 70–80% for 8–12. Weights are rounded to 0.5 kg.

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We'll email these results, plus 6 ready-to-send WhatsApp check-in templates.

An estimate (Epley formula). Build up to heavy singles gradually, with a spotter and good form.

ZoetiCoach

Daily WhatsApp check-ins from your own plans, in your voice — so clients stay on track between sessions.