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What 2RM, 3RM, 5RM and 10RM mean
A rep max (RM) is the most weight you can lift for a set number of reps with good form. Your 3RM (three rep max) is the heaviest weight you can lift exactly three times. Your 5RM is the most for five, and your 10RM the most for ten. Your 1RM is the most for a single rep.
Programs often ask for these numbers. A strength block might say "work up to a heavy triple," which is close to your 3RM. A hypertrophy block might prescribe sets around your 8RM to 10RM. This calculator estimates all of them from one set, so you don't have to test each one.
How to use the 3 rep max calculator
- Enter a recent hard set: the weight, bar included, and the reps you completed.
- Choose lb or kg, and pick the rep max you want to highlight. The default is 3RM.
- Select Calculate rep max. You get the highlighted rep max, your estimated 1RM, and a full table from 1RM to 10RM.
Rounding is on by default, so the table shows weights you can load with real plates: the nearest 5 lb or 2.5 kg. You can switch it off or change the formula under More options.
Convert a set (for example 225 lb × 5) to a 3RM or 10RM
The calculator first turns your set into an estimated one rep max, then runs the same formula in reverse to find each rep max. With the Epley formula, a bench press of 225 lb for 5 reps works out like this:
| Rep max | Estimated weight | % of 1RM |
|---|---|---|
| 1RM | 262.5 lb | 100% |
| 2RM | 246.1 lb | 94% |
| 3RM | 238.6 lb | 91% |
| 4RM | 231.6 lb | 88% |
| 5RM | 225 lb (your set) | 86% |
| 6RM | 218.8 lb | 83% |
| 8RM | 207.2 lb | 79% |
| 10RM | 196.9 lb | 75% |
Your set always comes back as itself: 225 lb for 5 reps returns a 5RM of 225 lb. Rows close to 5 reps are the most reliable. The further a row is from the reps you actually did, the rougher the estimate.
The same example in kilograms, 100 kg for 5 reps:
| Rep max | Estimated weight |
|---|---|
| 1RM | 116.7 kg |
| 2RM | 109.4 kg |
| 3RM | 106.1 kg |
| 5RM | 100 kg (your set) |
| 8RM | 92.1 kg |
| 10RM | 87.5 kg |
Convert a known 1RM into a 3RM, 5RM or 10RM
Already know your one rep max? Enter it as the weight with 1 in the reps box. The table then shows your estimated rep maxes. Here is what the Epley formula predicts for a 300 lb max and a 140 kg max:
| Rep max | % of 1RM | From 300 lb | From 140 kg |
|---|---|---|---|
| 2RM | 93.8% | 281.3 lb | 131.3 kg |
| 3RM | 90.9% | 272.7 lb | 127.3 kg |
| 5RM | 85.7% | 257.1 lb | 120 kg |
| 8RM | 78.9% | 236.8 lb | 110.5 kg |
| 10RM | 75% | 225 lb | 105 kg |
Behind the scenes, the math is simple: with Epley, your n-rep max = 1RM ÷ (1 + n ÷ 30). For a 3RM from a 300 lb max: 300 ÷ 1.1 = 272.7 lb. With Brzycki, n-rep max = 1RM × (37 − n) ÷ 36, which gives a 3RM of 283.3 lb. Both formulas agree that your 10RM is 75% of your 1RM: 225 lb from a 300 lb max.
Which rep max is best for training?
- 2RM and 3RM: heavy strength work. Close to a max, but less taxing to test than a true single. A heavy triple is also one of the most reliable sets for estimating your 1RM.
- 5RM: the classic strength number. Many beginner and intermediate programs are built around sets of 5.
- 8RM to 10RM: common for building muscle. Sets near these weights, taken close to failure, are a typical hypertrophy prescription.
Most programs don't ask you to hit a true rep max every session. They work a little below it, leaving a rep or two in the tank. If your program uses RPE, the RPE calculator builds that in. For percentages of your max, use the one rep max percentage calculator or the printable one rep max chart.
How accurate is an estimated 3RM or 10RM?
Converting between nearby rep counts, such as a 5-rep set to a 3RM, is usually close. Converting across a wide gap, such as a 2-rep set to a 10RM, is rougher, because people differ in how many reps they can do at a given percentage of their max. Lifters who train mostly heavy singles and triples often get fewer reps at 75% than the formula predicts. Lifters who do lots of high-rep work often get more.
To get the best estimate, enter a set close to the rep max you want. If you want a 3RM, a hard set of 3 to 5 reps is ideal. For more on this, read are 1RM calculators accurate? and Epley vs Brzycki.
3RM and 5RM FAQ
What is a 3 rep max?
Your 3 rep max (3RM) is the heaviest weight you can lift for exactly three reps with good form.
How do I calculate my 1RM from my 3RM?
With the Epley formula, multiply your 3RM by 1.1. A 250 lb triple gives an estimated 1RM of 275 lb. With Brzycki, multiply by 36 ÷ 34, which gives about 264.7 lb.
How do I calculate my 1RM from my 5RM?
With Epley, multiply your 5RM by 1.167. A 225 lb set of 5 gives about 262.5 lb. With Brzycki, multiply by 1.125, which gives about 253.1 lb.
What percentage of 1RM is a 10 rep max?
About 75% with both the Epley and Brzycki formulas. A 300 lb max points to a 10RM of about 225 lb.
Is a 3RM safer to test than a 1RM?
It is less extreme than a true single and a good middle ground, but it is still a maximal effort. Use the same safety steps as a max test: a full warm-up, a spotter or safety bars, and stop if your form breaks down.