Estimate the most you could lift once from a set you’ve already done, then use the chart to choose the right weight for your goal.
Enter a weight and how many clean reps you did, then tap Calculate.
Use these to pick a weight for any number of reps.
Reps and rest that match what you want to build.
Copy a link to come back to later, share it, or print it.
Good to know: These are estimates for general wellness, not medical advice. They’re made for healthy adults: if you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first. Lift with good form, warm up first and use a spotter or safety bars for heavy sets. Stop if you feel sharp pain, dizziness or chest discomfort, and check with your doctor before starting a new exercise program.
Your one-rep max (1RM) is the heaviest weight you could lift once with good form. Coaches use it to set training weights as percentages, so every set has the right challenge.
Testing a true max is hard on the body and best done with a coach and a spotter. Estimating it from a set of 3 to 10 reps is safer and still very useful.
Weight × (1 + reps ÷ 30). Simple and popular.
Weight × 36 ÷ (37 − reps). Often a little lower at higher reps.
Weight × reps0.1. Rises gently as reps go up.
We show all three and use their average.
A common plan: warm up with a few lighter sets, then work at the percentage that matches your goal. If the last rep of a set looks slow or your form slips, the weight is too heavy for today. Leave one or two reps in the tank on most sets.
Numbers help, but they’re only part of the story. Josh coaches mindset first (he says it’s about 60 percent of the work), then consistency, with lots of variety so training stays fun.
He lost 62 pounds himself in his early 50s, so he knows the hard part isn’t the math. It’s showing up on busy days and getting back on track after a slip. He teaches clean technique first, then builds strength step by step at any age.
For a personal eating plan or a medical diet, Josh will point you to your doctor or a licensed dietitian.
Quite good for sets of about 3 to 10 reps done to near-failure with good form. Above 10 reps the estimates spread out more.
None is perfect for everyone. Epley, Brzycki and Lombardi usually agree within a few percent at lower reps, so we average them.
Usually not. Learn good form with lighter weights for a few months first. Estimating from a moderate set is much safer.
Every four to eight weeks is plenty. Just plug in a recent hard set.
Most people build muscle well with about 67 to 85 percent of their one-rep max for 6 to 12 reps, with good form and a rep or two left in the tank.
For many people, yes, with good coaching and a gradual build-up. Strength training helps protect muscles, bones and balance. Check with your doctor first if you have a medical condition.
Numbers are a great start. Josh turns them into a plan you can keep, with training and habits built around your life, in the Palm Beach area or online.
