Calculate the optimal weight to lift for your target rep range based on your one rep max.
| Reps | Weight | % of 1RM |
|---|
1-3 reps: Maximum strength development (90-100% 1RM)
4-6 reps: Strength building with muscle growth (80-88% 1RM)
8-12 reps: Hypertrophy - maximum muscle growth (65-80% 1RM)
15+ reps: Endurance training (less than 65% 1RM)
This calculator uses the Epley formula: Weight = 1RM × (1 - 0.0333 × reps)