What it measures
The weight you could pull off the floor once, until you're standing with your hips and knees locked out. It holds for the style of your set: if you pull sumo, calculate with a sumo set.
Deadlift 1RM calculator
Calculate your barbell deadlift 1RM from a low-rep set. Below you'll find your training weights and why on this lift the estimate can come up short.
It's an estimate for the technique of your set, not a test of your max.
Take it to your routine. In Mobbe you log your deadlift sets and see your estimated 1RM, for free.
Working weights and 1RM percentages
They update with the calculator. Right now they show a 1RM of 149 kg.
| % 1RM | Weight | To load | Reps |
|---|---|---|---|
| 50% | 74.5 kg164.2 lb | 75 kg | — |
| 55% | 82 kg180.8 lb | 82.5 kg | — |
| 60% | 89.4 kg197.1 lb | 90 kg | — |
| 65% | 96.9 kg213.6 lb | 97.5 kg | — |
| 70% | 104.3 kg229.9 lb | 105 kg | — |
| 75% | 111.8 kg246.5 lb | 112.5 kg | 10 |
| 80% | 119.2 kg262.8 lb | 120 kg | 8 |
| 85% | 126.7 kg279.3 lb | 127.5 kg | 5 |
| 90% | 134.1 kg295.6 lb | 135 kg | 3 |
| 95% | 141.6 kg312.2 lb | 142.5 kg | 2 |
| 100% | 149 kg328.5 lb | 150 kg | 1 |
| Reps | Epley | Brzycki |
|---|---|---|
| 1 | 100% | 100% |
| 2 | 93.8% | 97.2% |
| 3 | 90.9% | 94.4% |
| 4 | 88.2% | 91.7% |
| 5 | 85.7% | 88.9% |
| 6 | 83.3% | 86.1% |
| 7 | 81.1% | 83.3% |
| 8 | 78.9% | 80.6% |
| 9 | 76.9% | 77.8% |
| 10 | 75% | 75% |
| 11 | 73.2% | 72.2% |
| 12 | 71.4% | 69.4% |
“To load” rounds to 2.5 kg, what you can put together with plates. Reps come from Epley and are shown up to 12.
What your deadlift 1RM tells you
It can come up short
In 67 untrained people, all 7 formulas tested gave a deadlift 1RM lower than the real one, although they closely followed its trend (LeSuer et al., 1997). Your real max may be above the estimate.
Which set to use
A recent, heavy set, with every rep from the floor and without bouncing the plates. Count only the reps with a firm back.
Before you test your deadlift max
If you want to confirm the number with a real rep, set this up first.
- No spotter neededThe bar starts and ends on the floor: if you can't lift it, you leave it there. You don't need spotters or safety bars.
- Stop if your back roundsIf your back rounds or the bar drifts away from your legs on an attempt, that weight isn't your 1RM with good technique yet. End the attempt there.
- The same gripStraps and a mixed grip help you hold the bar. If you use them on the attempt, use them on your set too, so the numbers compare.
Warm up with increasing weights and rest a few minutes between the heaviest attempts. If you have pain or an injury, stick with the estimate and don't test your max.
How we calculate
The formulas, with the example set: 130 kg × 5 reps to failure. For pull-ups and dips, use the general 1RM calculator.
- Step 1
Epley
The formula the Mobbe app uses. With the example set: 130 × (1 + 5 ÷ 30) = 151.7 kg.
1RM = weight × (1 + reps ÷ 30)Epley, 1985. - Step 2
Brzycki and the average
130 × 36 ÷ (37 − 5) = 146.3 kg. Your estimated deadlift 1RM is the average of the two: 149 kg.
1RM = weight × 36 ÷ (37 − reps)Brzycki, 1993. - Step 3
RIR and RPE
If you didn't reach failure, we add the reps you had left (RIR). 130 kg × 5 at RPE 8 (2 in reserve) counts as 7 to failure: 158.2 kg.
reps to failure = reps done + RIRZourdos, 2016; Helms, 2016. - Step 4
How many reps to use
Reynolds et al. (2006) compared sets of 5, 10 and 20 reps to failure on the bench press and leg press: the set of 5 predicted 1RM best. They recommend not going above 10 reps with linear formulas like Epley. The calculator accepts up to 12.
Reynolds, 2006.
Sources
- Epley B. Poundage chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
- Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88-90.
- Zourdos MC, Klemp A, Dolan C, et al. Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res. 2016;30(1):267-275. doi:10.1519/JSC.0000000000001049
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J. 2016;38(4):42-49.
- Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res. 2006;20(3):584-592. doi:10.1519/R-15304.1
- LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211-213.
Deadlift exercises
How to do each one step by step, with a photo and the muscles it works.
Guides to get more out of it
More calculators and routines
- Bench press 1RM calculatorYour bench max from one set, and how to test it without getting pinned under the bar.Calculate →
- Squat 1RM calculatorYour barbell squat max, with the depth of your set and the safety bars.Calculate →
- Overhead press 1RM calculatorYour barbell overhead press max, standing and with no leg drive.Calculate →
Mobbe
Mobbe builds your plan with these numbers
Download Mobbe for free: it builds your routine with AI, log every deadlift set and see your estimated 1RM so you know what weight to use next.
