🏋️ IPF Global Epley Formula Brzycki Formula kg / lbs

One Rep Max (1RM) Calculator

Calculate your one rep maximum from any set. Get a full training percentage table showing what to lift for each training goal — used by powerlifters, strength athletes, and coaches worldwide.

Quick Answer

Epley formula: 1RM = weight × (1 + reps/30). Lifting 80 kg for 8 reps = 80 × 1.267 = 101.3 kg estimated 1RM. For strength: train at 80–90% of 1RM for 3–5 reps. For hypertrophy: 70–80% for 6–12 reps. The International Powerlifting Federation (IPF) uses percentage-based programming; these formulas are universally applied across all countries with no national variation.

Most accurate with 1–10 reps. Enter 1 for actual 1RM.

Powerlifting Federation Standards by Country

Country Federation Weight Classes & Notes
🌍 International IPF (International Powerlifting Federation) Men: 59, 66, 74, 83, 93, 105, 120, 120+ kg. WADA drug-tested. Uses IPF Points for comparison across weight classes.
🇺🇸 USA USAPL (IPF affiliate) Drug-tested. Most common federation. Also: USPA (untested), RPS, SPF.
🇬🇧 UK British Powerlifting (IPF affiliate) Drug-tested, IPF rules. Also: GPC-GB (untested).
🇨🇦 Canada CPU (Canadian Powerlifting Union, IPF affiliate) Drug-tested. Also: CAPO (untested).
🇦🇺 Australia PA (Powerlifting Australia, IPF affiliate) Drug-tested, IPF rules. Also: GPC Australia.
🇩🇪 Germany BVDK (Bundesverband Deutsche Kraftdreikämpfer) IPF affiliate; drug-tested competitions.
🇯🇵 Japan JFPA (Japan Powerlifting Federation, IPF affiliate) Drug-tested; Japan has produced several world-record holders in lighter weight classes.

Training Goals by % of 1RM

Goal % of 1RM Rep Range Used By
Maximal strength 90–100% 1–3 reps IPF powerlifting, Olympic weightlifting
Strength 80–90% 3–6 reps Strength athletes, powerlifters
Strength-hypertrophy 70–80% 6–12 reps Bodybuilding, general gym
Hypertrophy 60–70% 12–20 reps Bodybuilding, volume training
Muscular endurance <60% 20+ reps Functional fitness, rehab

Frequently Asked Questions

Which 1RM formula is most accurate? ▾
For low rep ranges (1–5 reps), all formulas give similar results. For higher reps (8–10+), Brzycki tends to underestimate more than Epley, while Lombardi and O'Conner give higher estimates. No single formula is universally most accurate — using the average of all four gives a more reliable estimate. Most accurate estimation comes from lifts of 3–6 reps with proper technique.
Do powerlifting standards differ by country? ▾
Powerlifting equipment and weight classes are standardized by the International Powerlifting Federation (IPF) globally. Weight classes are the same worldwide (men: 59, 66, 74, 83, 93, 105, 120, 120+ kg). Drug-tested (WADA compliance) vs. untested federations exist in most countries. Country-specific federations include USAPL (US), British Powerlifting (UK), CAPO (Australia), and FAJR (Japan). Performance-enhancing drug rules differ between federations, not countries.

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Cite this page APA · MLA · BibTeX

APA

WorldCalculators.org. (n.d.). One Rep Max Calculator: 1RM with Epley & Brzycki Formulas. https://worldcalculators.org/calculators/one-rep-max/

MLA

“One Rep Max Calculator: 1RM with Epley & Brzycki Formulas.” WorldCalculators.org, worldcalculators.org/calculators/one-rep-max/.

BibTeX

@misc{worldcalculatorscalculatorsonerepmax,
  title        = {One Rep Max Calculator: 1RM with Epley & Brzycki Formulas},
  author       = {{WorldCalculators.org}},
  year         = {n.d.},
  howpublished = {\url{https://worldcalculators.org/calculators/one-rep-max/}}
}

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