IRONMATH FITNESS
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One-rep max
Enter a recent set to estimate your max.
Include the bar
1–12 complete reps
ESTIMATED ONE-REP MAX
229.2lb
Epley + Brzycki average
Use a recent, challenging set. Treat the result as an estimate.
2 × 45 lb per side
Collars are not included. Match both sides and confirm your bar’s actual weight.
| % of 1RM | Loadable | Exact |
|---|---|---|
| 50% | 150 lb | 150 lb |
| 55% | 165 lb | 165 lb |
| 60% | 180 lb | 180 lb |
| 65% | 195 lb | 195 lb |
| 70% | 210 lb | 210 lb |
| 75% | 225 lb | 225 lb |
| 80% | 240 lb | 240 lb |
| 85% | 255 lb | 255 lb |
| 90% | 270 lb | 270 lb |
| 95% | 285 lb | 285 lb |
| 100% | 300 lb | 300 lb |
Warm-up ramp
Reference table
| lb | kg | Common use |
|---|---|---|
| 45 | 20.4 | Standard barbell |
| 95 | 43.1 | Bar + 2×25 lb plates |
| 135 | 61.2 | Bar + 2×45 lb plates |
| 185 | 83.9 | 45 + 25 lb per side |
| 225 | 102.1 | 2 plates per side |
| 275 | 124.7 | 2 plates + 25 lb/side |
| 315 | 142.9 | 3 plates per side |
| 365 | 165.6 | 3 plates + 25 lb/side |
| 405 | 183.7 | 4 plates per side |
| 495 | 224.5 | 5 plates per side |
THE LIFTING LIBRARY
Make your numbers useful.
Strength basics
What your one-rep max actually tells you
Turn a recent set into a useful training number.
Programming basics
Training percentages, without the guesswork
Understand the difference between an exact number and a loadable weight.
Barbell basics
How to work out plates per side
A quick way to check barbell loading before your next set.
BUY WITH A PLAN
Gear that fits your training.
Plate buying guide
Bumper vs iron plates: what should you compare?
Choose for your bar, floor, and training—not just the price tag.
Belt buying guide
Nylon vs leather lifting belts
Compare fit, adjustment, and how you train.
Strap buying guide
Loop vs figure-eight lifting straps
Understand the attachment before choosing a pair.
Know how it works.
Strength estimates use Epley and Brzycki. Every tool explains its results.