What is your 1RM if you lift 225 lbs for 10 reps?
If you can lift 225 lbs for 10 repetitions, your estimated 1-Repetition Maximum (1RM) is 300 lbs.
Formula Breakdown
There are multiple scientific formulas used by strength coaches to estimate a 1RM. Here is how they calculate your lift:
Epley Formula: 300 lbs
The Epley formula is the industry standard and tends to be very accurate for higher rep ranges. 225 × (1 + 10/30) = 300.0
Brzycki Formula: 300 lbs
The Brzycki formula is often considered highly accurate for sets under 10 reps. 225 × (36 / (37 - 10)) = 300.0
Frequently Asked Questions
How do you determine your 1RM?
You can determine your 1 Rep Max (1RM) through direct testing or by using a 1 rep max calculator like this one. Direct testing involves working up to the heaviest single repetition you can perform safely. However, using submaximal sets (e.g., lifting 225 lbs for 10 reps) and applying formulas like Epley or Brzycki is safer and highly accurate for most lifters.
Why is knowing your 1-repetition maximum important?
Knowing your 1-repetition maximum is crucial for creating structured training programs. Most powerlifting and strength routines use a percentage chart based off your 1RM to dictate how heavy your working sets should be. For example, lifting 75% of your 1RM for sets of 5 reps.
Can I use this for my bench press max calculator?
Yes! This calculator works perfectly as a bench max calculator, squat 1rm calculator, or deadlift calculator. The formulas remain the same regardless of the barbell lift. Simply input your weight and reps to generate your estimated one rep max and corresponding 1rm bench chart.
Calculate your working weights
Now that you know your 1RM is ~300 lbs, use our RPE Calculator to figure out exactly what weights you should lift for your backoff sets.
Open Auto-Regulating Calculator