Epley · Brzycki · Lombardi · Training Load Table
| % of 1RM | Reps | Training Goal |
|---|---|---|
| 90-100% | 1-3 | Max Strength |
| 80-89% | 3-5 | Strength |
| 70-79% | 6-8 | Hypertrophy (heavy) |
| 60-69% | 8-12 | Hypertrophy (moderate) |
| 50-59% | 12-20 | Endurance |
| <50% | 20+ | Warm-up / Rehab |
| Exercise | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Bench Press | 50 | 75 | 100 | 140+ |
| Squat | 70 | 100 | 140 | 180+ |
| Deadlift | 80 | 120 | 170 | 220+ |
| OHP | 30 | 50 | 70 | 100+ |
Based on ~80kg/175lb male. Scale proportionally to body weight. Female standards typically 55-70% of male.
⚕️ 1RM estimates are most accurate between 2-10 reps. Never attempt a true 1RM without a spotter and proper warm-up. If you have injuries or are new to lifting, start with higher rep ranges.