Estimate your 1RM from any set — then see how it grades, Beginner to Elite, against real competition data.
| Set | Intensity | Example |
|---|---|---|
| 1 reps | 97% of 1RM | e.g. 218 lb if your 1RM is 225 |
| 2 reps | 94% of 1RM | e.g. 211 lb if your 1RM is 225 |
| 3 reps | 91% of 1RM | e.g. 205 lb if your 1RM is 225 |
| 4 reps | 88% of 1RM | e.g. 199 lb if your 1RM is 225 |
| 5 reps | 86% of 1RM | e.g. 193 lb if your 1RM is 225 |
| 6 reps | 83% of 1RM | e.g. 188 lb if your 1RM is 225 |
| 8 reps | 79% of 1RM | e.g. 178 lb if your 1RM is 225 |
| 10 reps | 75% of 1RM | e.g. 169 lb if your 1RM is 225 |
| 12 reps | 71% of 1RM | e.g. 161 lb if your 1RM is 225 |
| 15 reps | 67% of 1RM | e.g. 150 lb if your 1RM is 225 |
Strenf uses the Epley formula: 1RM = weight × (1 + reps ÷ 30). A 225 lb set of 5 estimates a 263 lb single. Estimates are most accurate under 10 reps.
No — submaximal estimates from a hard set of 3–8 reps are safer and nearly as accurate for programming and grading purposes.
It depends on the lift, your sex, bodyweight and age. Use the grading option here, or see the full standards tables — graded Beginner to Elite against competition data.
Bench Press standards · Back Squat standards · Deadlift standards · Overhead Press standards · all lifts