One Rep Max CalculatorHow to estimate your deadlift max
Pull a weight for 3 to 6 clean reps, and stop when your back starts to round. Enter the weight and reps. With Epley, 315 lb for 5 reps gives about 368 lb. Formulas tend to guess too low for this lift, so your real max may be a bit higher than shown.
This page starts on the Average of all 7 formulas. For 315 lb x 5, the formulas range from about 354 lb (Brzycki and O'Conner) to about 375 lb (Mayhew).
Why formulas guess low on the deadlift
In the 1997 study by LeSuer and others, 67 new lifters tested their real max on the bench press, squat and deadlift. All seven formulas guessed too low for the deadlift (LeSuer and others, 1997). The study did not test trained lifters, so the gap may be different for you.
What this means in practice:
- Treat the estimate as a floor, not a ceiling.
- Compare the high end of the formula table, such as Mayhew or Lombardi.
- Track the same formula over time, so you can see real progress.
Deadlift percent chart
Based on the NSCA load chart, here are loads for a 400 lb deadlift max:
| % of max | Weight (400 lb max) | About reps |
|---|---|---|
| 95% | 380 lb | 2 |
| 90% | 360 lb | 4 |
| 85% | 340 lb | 6 |
| 80% | 320 lb | 8 |
| 75% | 300 lb | 10 |
| 70% | 280 lb | 12 |
Source: NSCA Training Load Chart.
Picking the right set to enter
A 2006 study found a 5 rep max gave the best guess of a true max, and it said to stay at or under 10 reps (Reynolds and others, 2006). HPRC notes that a 10 rep max test is fine for big lifts like the deadlift (HPRC). Still, grip and lower back fatigue can end a long set before your legs do. That is one more reason to keep the set short.
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FAQ
Why does my deadlift estimate seem low?
A 1997 study found that all seven common formulas guessed too low for the deadlift. Your true max may be higher than the number shown. Try the Lombardi or Mayhew option, which tend to give higher numbers, and compare.
How many reps should I use for a deadlift estimate?
A hard set of 3 to 6 reps works well. A 2006 study found that a 5 rep max gave the best prediction for the lifts it tested, and it advised against using more than 10 reps.
Can I use a 10 rep set?
You can, and HPRC says a 10 rep max test is fine for big lifts like the deadlift. The estimate will be less exact than with fewer reps, and grip or back fatigue can end the set early.
What percent of my deadlift max should I train with?
For strength, the NSCA suggests 4 to 6 reps at 85% of your max or more. For muscle size, 6 to 12 reps at 67% to 85%. Use the chart in the tool to see the weights.
References
- LeSuer DA et al. The accuracy of prediction equations for estimating 1RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211-213
- Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res. 2006 (PubMed)
- What is a one rep max? Human Performance Resources by CHAMP (HPRC), Uniformed Services University
- Training Load Chart, National Strength and Conditioning Association (NSCA)