Deadlift 1RM Calculator (Epley Formula)
Your one-rep max (1RM) on the deadlift is the heaviest single rep you can pull from the floor to lockout with clean form, and it's the number every powerlifter, strongman, and serious lifter builds their entire program around. Plug in a recent top set — say, 405 lbs for 5 reps — and this calculator runs the Epley formula (1RM = w × (1 + r/30)), Brzycki (1RM = w × 36/(37 − r)) and Lombardi (1RM = w × r^0.10) so you can cross-check before you load the bar for a true PR attempt. The reason this matters: most well-coached lifters never test a true 1RM more than two or three times a year. Smolov, 5/3/1, Sheiko, Conjugate, Calgary Barbell — all of them prescribe working weights as a percentage of an estimated max, not a tested one. ExRx and Stronger by Science put the 1RM deadlift bands roughly at: untrained 135 lbs, novice 235 lbs, intermediate 335 lbs, advanced 435 lbs, elite 535+ lbs for a 180 lb male — women run about 60–65% of those numbers at matched bodyweight. Where you fall on that ladder dictates how often you should max, how big your jumps can be, and whether your weak point is off the floor or at lockout.
To estimate your deadlift 1RM (one-rep max), use the Epley formula: **1RM = Weight × (1 + Reps ÷ 30)**. Example: 315 lbs × 5 reps → 1RM ≈ 368 lbs (167 kg). For highest accuracy, use a set of 2–6 reps at near-maximal effort. Above 10 reps the error grows to 10%+.
When to use this calculator
- USAPL/USPA meet attempt selection. You hit 500 lbs × 3 in the gym at week 10 of an 11-week peak. Epley says 550 lbs is your true max. Standard meet strategy: open at 88–90% (485 lbs — almost a guaranteed white-light), second attempt at 95% (520 lbs), third at 100–102% (550–560 lbs). Bombing a meet because you opened at 95% is one of the most common rookie mistakes — the calculator gives you a sane opener floor.
- 5/3/1 Training Max reset. Wendler's 5/3/1 prescribes a Training Max equal to 90% of your true 1RM, and your AMRAP top set on the 1+ week tells you when to bump it. If your TM is 405 lbs and you hit 405 × 6 on a 1+ day, Epley says your real 1RM has moved to 486 lbs — bump the TM 10 lbs for the next cycle instead of guessing.
- Smolov Jr for deadlift (3-week peak). Smolov Jr uses percentages of 1RM ranging from 70% (sets of 6) up to 90% (sets of 3) across three weeks. You can't run it from a stale max — plug in your last paused top set, get a fresh estimate, and load each session against that number. A lifter pulling 455 × 3 (est. 1RM ≈ 500 lbs) would hit 90% × 3 × 5 on day three of week three at 450 lbs.
- Strongman event prep — deadlift for reps. A 600 lb max-rep event with a 60-second clock asks for as many reps as possible at a fixed weight. If your gym 1RM is 700 lbs, that's 86% of 1RM — Epley's table predicts around 5 reps before grinding. Knowing this lets you train the specific weight at the right rep target instead of guessing.
- Gym PR testing without spiking CNS. Conventional wisdom (Mike Tuchscherer, RTS) is that pulling a true 1RM once a month tanks recovery for 7–10 days. Estimating off a 3RM or 5RM in your second-heaviest week keeps stress lower while still giving you a number you can program against — useful in any 12+ week block where you can't afford a real test mid-cycle.
Worked Example
- Input: 315 lbs (143 kg) × 5 reps
- 1RM = 143 × (1 + 5/30) = 143 × 1.1667 = 166.8 kg ≈ 367 lbs
- Training zones: Strength 85% = 143 kg | Hypertrophy 75–80% = 125–133 kg
How it works
3 min readHow the Epley formula works
The Epley formula (1985) is the most widely validated 1RM estimator across resistance training research:
1RM = Weight × (1 + Reps / 30)Two other major formulas give cross-check values:
Brzycki (1993): 1RM = Weight × 36 / (37 − Reps)
Lombardi (1989): 1RM = Weight × Reps^0.10Worked example — 405 lbs × 5 deadlift:
| Formula | Calculation | Estimated 1RM |
|---|---|---|
| Epley | 405 × (1 + 5/30) = 405 × 1.1667 | 472 lbs |
| Brzycki | 405 × 36/(37−5) = 405 × 1.125 | 456 lbs |
| Lombardi | 405 × 5^0.10 = 405 × 1.1746 | 476 lbs |
Epley and Lombardi cluster together; Brzycki trends 3–4% lower. For deadlifts, Stronger by Science's 2017 1RM meta-analysis found Epley and Lombardi were the closest match to tested maxes when input sets were ≤6 reps.
Common deadlift weights → estimated 1RM table (Epley)
| Weight lifted | 3 reps | 5 reps | 8 reps |
|---|---|---|---|
| 60 kg | 66 kg | 70 kg | 76 kg |
| 80 kg | 88 kg | 93 kg | 101 kg |
| 100 kg | 110 kg | 117 kg | 127 kg |
| 120 kg | 132 kg | 140 kg | 152 kg |
| 140 kg | 154 kg | 163 kg | 177 kg |
| 160 kg | 176 kg | 187 kg | 203 kg |
| 180 kg | 198 kg | 210 kg | 228 kg |
| 200 kg | 220 kg | 233 kg | 253 kg |
%1RM / reps reference table for the deadlift
| %1RM | Reps (raw deadlift) | Training zone |
|---|---|---|
| 100% | 1 | True 1RM / meet third attempt |
| 95% | 2 | Heavy single, meet opener |
| 92.5% | 3 | Top set on intensity day |
| 90% | 3–4 | 5/3/1 week 3 AMRAP |
| 87.5% | 4 | Strength block working weight |
| 85% | 5 | Strength / 5/3/1 week 2 |
| 80% | 6 | Volume strength work |
| 75% | 7–8 | Hypertrophy / back-off sets |
| 70% | 10 | Speed/technique work, RPE 6–7 |
| 65% | 12 | Conditioning, RPE 5 |
Why deadlift 1RM accuracy is lower than bench
The deadlift hits a different physiological wall than the bench press. Three things degrade predictive accuracy:
1. CNS fatigue accumulates fast. Rep drop-off curves on the deadlift are steeper than on squat or bench — past rep 4 or 5, technique breakdown (rounding, hitching, looking up) artificially shortens the set.
2. Grip is the weak link for raw lifters. Mixed grip can hold ~10% more than double-overhand at the same wrist strength. If your set failed because the bar slipped at rep 4, the formula will underestimate your true 1RM.
3. Conventional vs sumo is not one lift. Most lifters' two stances differ by 15–40 lbs at the top end. Test in one stance, program in the same stance.
Programming this in: 5/3/1, Smolov Jr, Sheiko
Jim Wendler's 5/3/1 — sets the Training Max at 90% of estimated 1RM. Week-3 top set is 95% × TM with an AMRAP. If your Epley-estimated 1RM is 500 lbs, your TM is 450 lbs and your week-3 top set is 95% × 450 = 427.5 lbs.
Smolov Jr for deadlift — 3-week peaking block. Day 1 of week 1: 70% × 6 × 6. Day 2: 75% × 7 × 5. Day 3: 80% × 8 × 4. Day 4: 85% × 10 × 3. At a 500 lb 1RM that's six sets of 350 lbs on day one.
Boris Sheiko's templates — sub-maximal singles and doubles at 80–90% across 20+ sessions per macrocycle. Sheiko explicitly prescribes against testing true 1RMs in-cycle; use the Epley estimate at the end of each block and ratchet the training max 2.5–5%.
Common errors that wreck the estimate
1. Counting hitched reps. USAPL/USPA judges call hitching immediately. If your input set includes a hitched rep, drop the rep count by 1.
2. Testing too often. Pulling a true 1RM more than once every 6–8 weeks accumulates fatigue that makes the data useless.
3. Lockout assist from straps. Straps invalidate the estimate for raw competition prep — they let you pull weight your grip otherwise couldn't lock out, inflating the 1RM by 5–10%.
4. Plugging in reps from a touch-and-go set. Touch-and-go can add 1–3 reps to a top set vs dead-stop. Most coaches expect dead-stop reps for accurate 1RM math.
5. Ignoring bar whip. A Texas deadlift bar with whip and aggressive knurling allows 10–25 lbs more than a stiff power bar. Test on the bar you'll compete on.
Frequently asked questions
What's the Epley formula for deadlift 1RM?
The Epley formula is: 1RM = Weight × (1 + Reps ÷ 30). For example, if you lift 140 kg for 5 reps, your estimated 1RM is 140 × (1 + 5/30) = 140 × 1.167 = 163 kg. This formula was validated on strength athletes and works best with 2–6 rep inputs. Above 10 reps the error grows to 10–15%.
What's a good deadlift 1RM for a 180 lb man?
Using ExRx and Stronger by Science standards for a 180 lb male: untrained ~135 lbs, novice ~235 lbs, intermediate ~335 lbs, advanced ~435 lbs, elite 535+ lbs. The 'gym strong' benchmark most lifters chase — 2× bodyweight — is 360 lbs at 180. Three-plate (315 lbs) is the cultural milestone for an intermediate lifter; four-plate (405 lbs) puts you in the top 10% of recreational gym-goers; five-plate (495 lbs) is advanced-to-elite.
How often should I deadlift to improve my 1RM?
Once or twice per week is the sweet spot for almost everyone. 5/3/1, Texas Method, and Starting Strength all program the deadlift 1x/week. Sheiko and Calgary Barbell run it 2x/week — one heavy session and one volume session with paused or deficit work. The deadlift's high CNS and lower-back cost means more isn't better — most lifters PR faster on 1x/week with hard accessory work (RDLs, rows, hip thrusts) than on 3x/week of straight deadlifts.
Why is my gym 1RM lower than what this calculator predicts?
Three usual culprits. (1) Fatigue carryover. Test deadlift on day one of the training week, fully rested. (2) Suboptimal warm-up. A good ramp: 135×5, 225×3, 315×2, 385×1, 425×1, then attempt. Going from 315 straight to a 500 lb attempt pulls 30–50 lbs off your real max. (3) Mental side. True 1RMs are heavily nervous-system events — caffeine, ammonia, and a hard training mindset routinely add 15–30 lbs over a cold attempt.
Conventional vs sumo — does strength carry over?
Partially. Stronger by Science's analysis shows about 70–80% strength carryover in the first 2–4 weeks when switching stances, climbing to near-full equivalence after 8–12 weeks of dedicated training. Lifters with long femurs and short torsos often gain 20–40 lbs by switching to sumo; lifters built like Eddie Hall (long arms, big back) almost always pull more conventional.
Mixed grip, hook grip, or straps for testing 1RM?
For a raw gym test: mixed grip is standard (one hand over, one under, no straps) — adds ~10% holding capacity vs double-overhand. Hook grip (thumb pinned under index and middle finger) is what elite competitive powerlifters use — stronger than mixed and balanced. Straps are fine for volume training but invalidate raw-competition 1RM estimates.
Should I belt or no-belt for my 1RM test?
Belt — assuming you train and compete with one. A 10 mm lever or prong belt typically adds 5–10% to a max deadlift by increasing intra-abdominal pressure. Test the way you'll compete. If you've never belted, don't strap one on for your PR attempt — spend 6–8 weeks training with the belt before testing.
What's a realistic monthly progression on the deadlift?
Novice (under 1 year): 10–20 lbs/month. Intermediate (1–3 years, 1RM 300–450 lbs): 5–10 lbs/month with intelligent programming. Advanced (3+ years, 1RM 450–600 lbs): 10–20 lbs per 8–12 week cycle. Elite (1RM 600+): 5–15 lbs per cycle. Hafthor went from 880 to 1,104 lbs over roughly 6 years of elite-level work — about 35 lbs per year at the absolute ceiling of human strength.
Does this calculator work for trap bar (hex bar) deadlifts?
The math works, but the numbers don't transfer to a barbell deadlift. Trap bar deadlifts typically allow 10–25% more weight than a straight-bar conventional pull because the handles sit at hip level (shorter range of motion). If your trap bar 1RM is 500 lbs, your straight-bar conventional 1RM is likely 400–445 lbs. Use the calculator for trap bar programming inside trap bar work — don't cross-apply.
I hit 405 × 5 last week. What 1RM should I attempt at my meet in 8 weeks?
Epley says 405 × 5 → 472 lbs. Brzycki says 455 lbs. Conservative meet planning: take the lower number as your projected 1RM, peak 8 weeks (most peaks add 5–10%), and open at 90% of the peaked number. So: projected peak max ~480 lbs, opener at ~430 lbs. Second attempt 455, third attempt 475–480. Always leave room for a tiny PR on attempt 3; never open at a number you haven't pulled in the last 4 weeks.