Calculate your deadlift one rep max (1RM) from any weight and rep count. Uses the Brzycki, Epley, and Lander formulas with full training zone breakdown.
✓Verified: April 2026
Enter a valid weight (1–2000).
Weight in lbs
Enter reps between 1 and 30.
Most accurate with 1–10 reps
Brzycki is most accurate for 1–10 reps
🏋️ Tip: Use a set of 3–5 reps for the most reliable 1RM estimate. Sets of 1–2 reps are near-maximal already. Sets above 10 reps reduce accuracy.
Estimated 1RM
—
⚠️ Disclaimer: This calculator provides an estimate only. Actual one rep max can vary based on technique, fatigue, equipment, and individual factors. Never attempt a true maximal lift without a spotter and proper warm-up. Consult a qualified strength coach before attempting maximal efforts.
Was this calculator helpful?
✓ Thanks for your feedback!
Formulas & Sources
✓
All three 1RM formulas are peer-reviewed and published in the Journal of Strength and Conditioning Research. Brzycki (1993), Epley (1985), and Lander (1985) are the three most cited formulas in the sports science literature.
National Center for Biotechnology Information. Systematic comparison showing Brzycki performs best for sets of 1–10 reps in powerlifting movements.
Brzycki: 1RM = Weight × (36 / (37 − Reps)) Epley: 1RM = Weight × (1 + 0.0333 × Reps) Lander: 1RM = (100 × Weight) / (101.3 − 2.67123 × Reps)
Training max is set at 90% of calculated 1RM for programming purposes. Zone percentages are based on the NSCA strength training guidelines.
⏱ Last reviewed: April 2026
How to Calculate Your Deadlift One Rep Max
Your deadlift one rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. Knowing your 1RM allows you to calculate precise training loads for every session, track strength progression over time, and compare your performance against strength standards. Rather than risking injury by attempting a true maximum single, you can estimate your 1RM from a submaximal set using any of the three formulas below.
The Brzycki Formula (Most Accurate for Deadlift)
1RM = Weight × (36 / (37 − Reps))
Example: You deadlift 225 lbs for 5 reps with good form.
1RM = 225 × (36 / (37 − 5)) = 225 × (36 / 32) = 225 × 1.125 = 253 lbs
Training max (90%) = 253 × 0.90 = 228 lbs
How to Use Your Deadlift 1RM for Programming
Once you have your estimated 1RM, multiply it by the appropriate percentage for your training goal. Strength-focused sessions (1–3 reps) use 90–95% of 1RM. Hypertrophy work (4–8 reps) uses 75–85%. Volume days (8–12 reps) use 65–75%. Programs like 5/3/1, Texas Method, and GZCLP all prescribe working weights as percentages of 1RM, making this calculation foundational to structured training.
Deadlift Strength Standards by Bodyweight (2026)
Level
Male (lbs × BW)
Female (lbs × BW)
Example (180 lb male)
Beginner
1.0×
0.75×
180 lbs
Novice
1.5×
1.0×
270 lbs
Intermediate
2.0×
1.25×
360 lbs
Advanced
2.5×
1.75×
450 lbs
Elite
3.0×+
2.25×+
540+ lbs
True 1RM vs. Training Max
A true 1RM is the heaviest single rep you can perform on a given day — it fluctuates based on sleep, nutrition, stress, and fatigue. A training max is a fixed number set at 85–90% of your true 1RM, used as the basis for all programming calculations. Using a training max builds in a buffer that prevents you from grinding near-maximal attempts in training, which drives up injury risk without adding proportional benefit.
Which Formula Should You Use?
For deadlifts specifically, Brzycki is the most recommended formula because it was validated specifically on compound barbell movements. Epley tends to slightly overestimate at higher rep counts. Lander falls between the two. All three converge closely for sets of 3–5 reps, which is why that rep range gives the most reliable estimates. For sets of 1–2 reps, you are already near your maximum, so the formula adds minimal value. For sets above 10, endurance factors influence performance more than raw strength, reducing accuracy.
💡 Pro tip: The most accurate 1RM estimate comes from your hardest submaximal set of the day — the last set where you completed all reps but had zero reps left in reserve. A set where you had 3 reps left in reserve will underestimate your true max. A set where you barely ground out the last rep with form breakdown will overestimate it.
Deadlift 1RM for Sumo vs. Conventional
The formulas apply equally to both conventional and sumo deadlift since they only use weight and reps. Most lifters find their sumo and conventional 1RM are within 5–10% of each other, though the stronger variant varies by individual anatomy. If you compete in powerlifting, calculate your 1RM for the specific style you use in competition to get the most relevant training percentages.
Frequently Asked Questions
Use the Brzycki formula: 1RM = Weight × (36 / (37 − Reps)). For example, 225 lbs for 5 reps gives 1RM = 225 × (36/32) = 253 lbs. Enter your weight and reps in the calculator above for an instant result using all three major formulas.
The Brzycki formula is: 1RM = Weight × (36 / (37 − Reps)). It is the most widely validated formula for compound barbell lifts including the deadlift, and performs best for rep ranges of 1–10. At higher rep counts the Epley formula may give a slightly more accurate estimate.
General strength standards: Beginner = 1.0× bodyweight. Novice = 1.5×. Intermediate = 2.0×. Advanced = 2.5×. Elite = 3.0× or more. A 180 lb male at intermediate level targets a 360 lb deadlift. Women’s standards are roughly 25% lower per bodyweight multiple.
A calculated 1RM is typically within 5–10% of your actual maximum when based on a set of 3–5 reps performed to near-failure. Accuracy decreases as rep count increases. Using 6–10 reps is still reasonable. Above 10 reps, muscular endurance starts to dominate over raw strength, reducing reliability.
Common training percentages: 90–95% for maximal strength (1–3 reps), 80–85% for strength-hypertrophy (4–6 reps), 70–80% for moderate volume (6–10 reps), 60–70% for higher rep work (10–15 reps). Most effective powerlifting programs use 65–85% of 1RM for primary working sets.
A true 1RM is the absolute maximum single rep on a given day. A training max is set at 85–90% of your true 1RM and is used as the base for all programming calculations. The training max buffers against daily fluctuations in performance and prevents grinding near-maximal attempts in training that increase injury risk.
Multiply your 1RM by the target percentage for each session. If your 1RM is 300 lbs: 75% day = 225 lbs, 80% day = 240 lbs, 85% day = 255 lbs. Programs like 5/3/1, Texas Method, Starting Strength, and GZCLP all prescribe working weights as percentages of 1RM, which is why knowing your max is the foundation of structured strength training.
Use 3–5 reps for the most accurate estimate. Sets of 1–2 reps are already near-maximal so the formula provides little added information. Sets of 6–10 reps are still useful. Sets above 10 become unreliable because endurance factors inflate the result beyond what raw strength would predict.
Context matters. For a 150 lb person, 225 lbs is 1.5× bodyweight — a solid novice standard. For a 200 lb person, 225 lbs is just above bodyweight — a beginner level. For an untrained person of any weight, reaching 225 lbs typically requires 3–6 months of consistent training. It is a common early milestone.
315 lbs (three 45 lb plates per side on a 45 lb bar) is a widely recognized intermediate milestone in powerlifting culture. For a 170 lb lifter, it represents approximately 1.85× bodyweight, close to the intermediate standard of 2×. Most dedicated trainees reach 315 lbs within 1–2 years of consistent training.
Yes. The Brzycki, Epley, and Lander formulas apply equally to conventional and sumo deadlift because they only use weight and rep count, not movement pattern. Enter the weight and reps from your sumo set to get an equally accurate 1RM estimate for sumo as you would for conventional.
The Epley formula is: 1RM = Weight × (1 + 0.0333 × Reps). For 225 lbs × 5 reps: 1RM = 225 × 1.1665 = 262 lbs. Epley tends to give slightly higher estimates than Brzycki, especially at higher rep counts. For sets of 3–5 reps the two formulas produce nearly identical results.
The Lander formula is: 1RM = (100 × Weight) / (101.3 − 2.67123 × Reps). For 225 lbs × 5 reps: 1RM = 22500 / (101.3 − 13.356) = 22500 / 87.944 = 256 lbs. Lander typically falls between Brzycki and Epley in its estimates and is considered equally valid for practical use.