Estimate Your 5RM
Use a recent near-max set to estimate your five-rep max (5RM). This is useful when you do not want to test an all-out 5-rep set directly.
Best accuracy is usually from hard sets in the 2-10 rep range performed with good technique.
What is a 5RM?
Your 5RM (five-rep max) is the heaviest weight you can lift for exactly five technically sound repetitions. It sits in a sweet spot between pure maximal strength (1RM) and moderate-volume training loads. Many lifters use 5RM values to build strength while limiting fatigue and reducing injury risk compared with frequent true max singles.
How this 5RM calculator works
This calculator starts from a set you already performed (for example, 185 × 8 on bench press). It estimates your 1RM using multiple established formulas, then converts those values to an estimated 5RM. Using more than one formula helps smooth out the bias of any single method.
Formulas used
- Epley: 1RM = weight × (1 + reps / 30)
- Brzycki: 1RM = weight × 36 / (37 − reps)
- Lombardi: 1RM = weight × reps0.10
The final estimate shown is the average of the three converted 5RM values. Treat it as a high-quality starting point, not a perfect guarantee.
How to use your estimated 5RM in training
Once you have a 5RM estimate, program your working sets around it rather than maxing out every session.
- Technique work: 70-80% of 5RM for controlled speed and form.
- Strength volume: 80-90% of 5RM for repeatable hard sets.
- Top sets: 95-100% of 5RM when recovery is good.
Simple progression example
If your estimated 5RM squat is 140 kg, you could run a 4-week wave like this:
- Week 1: 3 × 5 at 80% (112 kg)
- Week 2: 4 × 5 at 82.5% (115.5 kg)
- Week 3: 5 × 4 at 87.5% (122.5 kg)
- Week 4: 3 × 3 at 90-92.5% (126-129.5 kg), then deload or retest
Tips for better accuracy
- Use a set that was close to failure (around RPE 8.5-10).
- Keep rep quality strict: full range of motion, stable tempo, no cheating.
- Avoid using data from highly fatigued days or rushed workouts.
- For complex lifts, use recent data from the same variation (e.g., paused bench vs touch-and-go).
Common mistakes to avoid
- Comparing different exercises as if they share one universal 5RM profile.
- Changing units mid-program without recalculating targets.
- Treating estimated numbers like competition-day certainties.
- Ignoring sleep, stress, and nutrition, which strongly influence real-world performance.
Bottom line
A good 5RM estimate gives you practical, actionable numbers for strength programming. Use the calculator to set smarter loads, track progress across training blocks, and reduce unnecessary guesswork. Recalculate every few weeks as your performance changes.