Estimate your one rep max from a set you've already done — no need to test a true max — and see what to load for any rep range.
Use a hard set — one or two reps left in the tank at most. 1–15 reps.
Fill in the form to see your result.
| Reps | Weight | % of 1RM |
|---|
Track it every day. Luntrack uses this exact method and adjusts as your weight and training change.
1RM = weight × (1 + reps ÷ 30). It's the formula Luntrack uses to track your strength trend on every lift.
Estimates from sets of 2–6 reps are the most reliable. Above 10–12 reps, fatigue and technique make any formula less precise.
The table runs the same formula in reverse: the heaviest weight you should manage for each number of reps.
For general fitness guidance only — not medical advice. If you're pregnant, have a medical condition or take medication that affects appetite or fluids, check with a doctor first.
It can be with good technique, a spotter and a proper warm-up — but for most people an estimate from a hard set of 3–5 is just as useful and much less risky.
A set taken close to failure with 2–6 reps.
Strength work usually sits around 80–90% of 1RM for 3–6 reps; muscle-building work around 65–80% for 6–12.
Yes. Every set you log updates an estimated 1RM per exercise, and your plan uses it to set the next session's weights.