🏋️ 5×5 One-Rep Max Calculator
Estimate your true 1RM from 5×5 training performance using RPE-adjusted calculations and get personalized progression advice
What is 5×5 Training?
The 5×5 training method involves performing 5 sets of 5 repetitions per exercise using the same working weight throughout. This time-tested approach focuses on compound movements like the squat, bench press, deadlift, and overhead press. The beauty of 5×5 lies in its simplicity and effectiveness for building both strength and muscle mass.
Programs like StrongLifts 5×5 and Starting Strength have popularized this methodology by emphasizing linear progression—adding 5-10 pounds to the bar each workout while maintaining proper form. This consistent overload stimulus drives strength adaptation without excessive fatigue that might impair recovery.
Why Estimate Your 1RM?
Your one-rep maximum (1RM) represents the maximum weight you can lift for a single repetition with correct technique. Understanding your 1RM helps you:
- Set appropriate training loads (typically 70-90% of 1RM for strength)
- Track progress objectively over time
- Compare your strength across different exercises
- Identify weak points in your training program
- Plan periodized training cycles effectively
Since testing your true 1RM frequently can be fatiguing and carries injury risk, using submaximal sets like 5×5 to estimate your maximum provides a safer, more practical alternative for regular assessment.
The Science Behind 1RM Calculation
1RM = 225 × (1 + 5 ÷ 30) = 225 × 1.167 = 263 lbs
Most accurate for 1-10 rep ranges
1RM = 225 ÷ (1.0278 – 0.0278 × 5) = 225 ÷ 0.889 = 253 lbs
Provides conservative estimates for safety
Step 1: Convert RPE to RIR: RPE 8 = 2 reps in reserve
Step 2: Total reps to failure = 5 + 2 = 7 reps
Step 3: Epley = 225 × (1 + 7÷30) = 278 lbs
Step 4: Brzycki = 225 ÷ (1.0278 – 0.0278×7) = 270 lbs
Step 5: Average = (278 + 270) ÷ 2 = 274 lbs
Step 6: Squat adjustment (+2%) = 274 × 1.02 = 279 lbs
Final Estimated 1RM: 279 lbs
Training Intensity: 225 ÷ 279 = 81%
What is RPE?<
Rate of Perceived Exertion (RPE) is a subjective 1-10 scale measuring how hard a set feels based on how many more repetitions you could have completed before reaching failure. For strength training, we typically use RPE 6-10, where each number corresponds to reps remaining in reserve (RIR).
The RPE scale was developed by exercise scientist Mike Tuchscherer and has become the gold standard for autoregulating training intensity. For comprehensive RPE training tools and calculators, RPE Training offers scientifically validated resources with 0.80–0.90 correlation to physiological markers.
| RPE | Reps Left | Difficulty | 5×5 Application |
|---|---|---|---|
| 10 | 0 | Maximum Effort | ❌ Too hard – risk of form breakdown |
| 9 | 1 | Very Hard | ⚠️ Occasional peak effort acceptable |
| 8 | 2 | Hard | ✅ Ideal target for final set |
| 7 | 3 | Moderate | ✅ Good for earlier sets, increase weight next time |
| 6 | 4+ | Easy | ⬆️ Definitely increase weight |
Applying RPE to 5×5 Training
For optimal 5×5 progression, aim for the following RPE targets:
- Sets 1-2: RPE 6-7 (warmup and technique refinement)
- Sets 3-4: RPE 7-8 (working up to target intensity)
- Set 5: RPE 8-9 (challenging but sustainable final set)
If your final set consistently reaches RPE 9.5-10, your working weight is too heavy for sustainable progression. Conversely, if your last set feels like RPE 6-7, you’re leaving significant strength gains on the table and should increase the load.
⚕️ Medical Disclaimer
This 5×5 One-Rep Max Calculator provides estimates based on scientifically-validated formulas and should not replace professional coaching or medical advice. Individual strength levels vary significantly based on genetics, training history, technique proficiency, and recovery capacity. Always prioritize proper form over weight increases, and consult qualified strength coaches or healthcare professionals before beginning any new training program, especially if you have pre-existing injuries, medical conditions, or limited lifting experience. The calculations provided are for educational purposes and represent general guidelines that may require adjustment based on individual circumstances and response to training.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.