Calories, protein, hydration, weight, strength, running, recovery — type your question, get a straight answer in seconds. The full detailed report costs less than a cup of coffee: $2.95.
Testing a true one-rep max is one of the riskiest things you can do in a gym — no spotter, one rep, everything on the line. Yet you need the number to program intelligently. The Epley formula solves that: it estimates your 1RM from a sub-maximal set you can do safely, using the relationship between reps and fatigue. This calculator also gives you the 90% training max, the number you should actually program from.
Estimate your one-rep max from a heavier set of 3-12 reps using the Epley formula — without risking a max-out attempt.
Within a few percent for sets of 3-12 reps in most lifters. Above 12 reps it overestimates — that rep range is endurance, not strength.
No — program from the 90% training max. It gives you recovery room and lets you add weight weekly instead of grinding near-fail singles.
A decent male benchmark is a bodyweight bench press, 1.5x bodyweight squat and 2x deadlift. Compare lifts to bodyweight, not to other people's numbers.
Every tool answers instantly from our own knowledge and calculators. Want the deeper, personalised version? Each has a $2.95 full report.