ToolnozaEpley one-rep max formula
The Epley estimate is 1RM = weight × (1 + repetitions ÷ 30), where weight is the load lifted and repetitions are completed with that load. Use one set that ends close to technical failure, not a warm-up set. Keep units consistent: the result uses the same unit as the entered weight.
The equation is an estimate based on a submaximal set. It may be less reliable for very high repetition counts, different exercises, new lifters or sets stopped far from failure.
Worked example: 80 kg for 5 reps
For 80 kg lifted for 5 repetitions: 80 × (1 + 5 ÷ 30) = 80 × 1.1667 ≈ 93.3 kg estimated 1RM. The result does not mean that 93.3 kg has been tested or can safely be lifted today. Actual performance varies with technique, fatigue and the exercise.
Enter the load and repetitions in Toolnoza’s 1RM calculator to compare an estimate. Use the same exercise and a recent set when tracking progress over time.
Safety and limitations
A formula cannot assess readiness, technique or injury risk. Do not attempt a maximal lift solely because an estimate predicts it. Use appropriate coaching, equipment and safety measures for heavy attempts, and stop if pain or unsafe technique occurs. For training, many people can use a submaximal estimate to plan loads without testing a true maximum.
Frequently asked questions
Is Epley exact? No, it estimates a possible maximum from a set. Does it work for every lift? Accuracy can vary by exercise and person. Should I test the calculated weight? Not automatically; use judgment and proper safety support.