Free tool
One-rep-max calculator.
No max-out day required: estimate your 1RM from any hard set, then program every strength session from the percentage table.
Estimated one-rep max 116.7 kg.
Estimated one-rep max
116.7kg
100 kg × 5 reps (Epley)
| % of 1RM | Load | ~Reps possible |
|---|---|---|
| 100% | 117 kg | 1 |
| 95% | 111 kg | 2 |
| 90% | 105 kg | 3 |
| 85% | 99 kg | 5 |
| 80% | 93 kg | 8 |
| 75% | 88 kg | 10 |
| 70% | 82 kg | 13 |
| 65% | 76 kg | 16 |
| 60% | 70 kg | 20 |
Loads are rounded to the nearest kilo — snap to the plates you actually have in the gym.
How it works
The estimate uses the Epley formula — the most widely used 1RM model, and the same one Ugoku uses to track your strength from every logged set. The idea is simple: each extra rep you can do at a weight implies roughly 1/30th more available at one rep.
Why estimate instead of test? True max singles are fatiguing, technical, and riskier than they’re worth for most training decisions. A hard set of 3–8 reps predicts your max well and costs far less recovery.
Accuracy is best at 10 reps or fewer — past that, sets measure endurance more than strength, so treat high-rep estimates as a rough guide.
Stop calculating. Start lifting.
Ugoku tracks your e1RM automatically from every set you log and prescribes the next session’s loads for you. Runner too? Try the pace calculator.