Free Coaching Lab
1RM Calculator
Estimate 1RM, 10RM, 20RM, and 30RM from a recent working set.
1RM Calculator
Estimate 1 · 10 · 20 · 30
Enter a recent clean working set first, then use the estimated 1RM, 10RM, 20RM, and 30RM loads below.
Working set
Use a set you would count as clean. If the reps were ugly, lower the training max or ask Trey before pushing heavier.
Estimated maxes
Estimated 1RM
216 lb
100% · Max strength
Training max
194 lb
90% of estimated 1RM
10RM
160 lb
75% · Hypertrophy
20RM
130 lb
60% · Strength-endurance
30RM
110 lb
50% · Muscular endurance
Estimated 1RM is the math estimate of what the set points to for one hard rep.
Training max is 90% of that estimate. Use it when you want more conservative percentage work.
10 / 20 / 30 RM are programming loads on the same Epley curve: 75%, 60%, and 50% of estimated 1RM. Put those on the bar. Do not grind a true 30-rep test just to feed the calculator.
Next training decision
Good programming baseline
A 216 lb estimated max and 194 lb training max are enough to start structured progression.
Next step: Use the training max for conservative loading, then track whether the prescribed sets stay clean over the next phase.