Rep max calculator
Enter any set you’ve done. Get your estimated one-rep max — and the triples The Seven is scored on.
How it works
A rep max is the most weight you can lift for a given number of reps. Your 1RM is the most you can lift once; your 3RM is the most you can lift for three.
The calculator uses the Epley formula — estimated 1RM = weight × (1 + reps ÷ 30) — the same formula in the Rulebook. It then works backwards from your estimated 1RM to give your 2, 3, 5, 8 and 10-rep maxes, rounded to the nearest 2.5 kg.
The Seven scores your barbell session on three-rep maxes. A triple is heavy enough to measure real strength, but safer and easier to judge on video than a true one-rep max. Use the attempt planner above to pick your three barbell attempts.
Questions
What is a rep max?
Your rep max is the most weight you can lift for a given number of reps. A 1RM is the most you can lift once; a 3RM is the most you can lift for three reps.
How does the estimate work?
Enter any set of up to 12 reps. The calculator uses the Epley formula — estimated 1RM = weight × (1 + reps ÷ 30) — then works backwards to estimate your 2, 3, 5, 8 and 10-rep maxes.
Why does The Seven use three-rep maxes?
A triple is heavy enough to measure real strength but safer and easier to judge on video than a true one-rep max. Your barbell scores come from your best three-rep lifts.
How accurate is it?
Estimates are most reliable from sets of about 10 reps or fewer. Above that, endurance starts to matter more than strength and the estimate runs less accurate.