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Long-tail 1RM calculator

Deadlift 1RM Calculator with Confidence Interval

Estimate your deadlift 1RM conservatively. Compare seven formulas, account for grip and high-rep pulling noise, and plan useful deadlift training loads.

7 formulas
Confidence interval
Training advice

Use a set without hitching; deadlift estimates get noisy above 8 reps.

Estimated 1RM

401.5 lb
Deadlift using Epley

Recommended training max

360 lb
90% standard. Good default for 5/3/1-style percentage work.

Formula spread

386.5-416.1 lb
29.6 lb / 7.4%

Best use

Use selected TM
Recommended: Epley with 90% training max is a usable programming number.

Formula range

386.5-416.1 lb

Spread: 29.6 lb / 7.4%

Lowest: BrzyckiHighest: Mayhew

Training max guidance

Use the recommended training max for multi-week programs. Current load rounding uses 5 lb jumps and nearest rounding.

Sustainable range: 340-380 lb. Pick the lower end when reps are high, the spread is wide, or the set used RIR adjustment.

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PercentLoadRoundingRepsPurposePlates
100%400 lb-1.5 lb1Max strengthLoad
95%380 lb-1.4 lb2Max strengthLoad
90%360 lb-1.4 lb3-4Max strengthLoad
85%340 lb-1.3 lb5-6StrengthLoad
80%320 lb-1.2 lb7-8StrengthLoad
75%300 lb-1.1 lb9-10HypertrophyLoad
70%280 lb-1 lb11-12HypertrophyLoad
65%260 lb-1 lb13-15Technique or enduranceLoad
60%240 lb-0.9 lbAMRAPGeneral workLoad
55%220 lb-0.8 lbAMRAPGeneral workLoad
50%200 lb-0.7 lbAMRAPGeneral workLoad
Build training maxGenerate warm-upsBuild 5/3/1 waveLoad plates

URL updates as you change inputs.

Recent estimates

Save a result to track your estimated max by lift on this device. Nothing is uploaded.

Deadlift 1RM confidence interval

For a default example of 365 lb x 3, the seven formulas produce a practical confidence interval of 386.5 lb - 416.1 lb, with a formula mean of 399 lb.

Use this range as the answer, not a single number. If the set was clean and low-rep, the middle of the range is reasonable. If technique changed or reps were high, use the lower end and build a training max from there.

Suggested training range: about 330 to 380 lb, before rounding to plates and adjusting for recovery.

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Formula Calculation Estimate Use it as
Epley 365 x (1 + 3 / 30) 401.5 lb Optimistic side of the range
Brzycki 365 x 36 / (37 - 3) 386.5 lb Conservative side of the range
Lombardi 365 x 3^0.10 407.4 lb Optimistic side of the range
O'Conner 365 x (1 + 0.025 x 3) 392.4 lb Conservative side of the range
Mayhew 100 x 365 / (52.2 + 41.9 x e^(-0.055 x 3)) 416.1 lb Optimistic side of the range
Wathan 100 x 365 / (48.8 + 53.8 x e^(-0.075 x 3)) 397.8 lb Conservative side of the range
Lander 100 x 365 / (101.3 - 2.67123 x 3) 391.3 lb Conservative side of the range

How to estimate your deadlift 1RM

Deadlift estimates should be conservative because high-rep pulls are limited by grip, breathing, and spinal erector fatigue. One to five reps is the cleanest input range for most lifters.

The calculator above keeps the same input set and shows seven formulas side by side: Epley, Brzycki, Lombardi, O'Conner, Mayhew, Wathan, and Lander. For deadlift, use the formula spread as the confidence signal. Tight spread means the set is probably useful; wide spread means the input was too high-rep, too technical, or too inconsistent.

What is a good deadlift 1RM?

These bodyweight multiples assume a raw conventional or sumo deadlift from the floor. Straps, hitching, blocks, and touch-and-go reps change the meaning of the estimate.

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Lifter level Bodyweight 1RM ratio Example
Untrained 1.0-1.25x 180-225 lb for a 180 lb lifter
Novice 1.25-1.75x 225-315 lb for a 180 lb lifter
Intermediate 1.75-2.25x 315-405 lb for a 180 lb lifter
Advanced 2.25-2.75x 405-495 lb for a 180 lb lifter
Elite 2.75x+ 495+ lb for a 180 lb lifter

Deadlift 1RM notes

  • Prefer low-rep inputs, especially singles, doubles, triples, and hard fives.
  • Track conventional, sumo, strapped, and meet-legal deadlifts separately.
  • Use Brzycki, O'Conner, or the lower end of the formula range for training blocks.

A set of ten deadlifts can make a calculator look exciting while giving a training max that is too heavy. The limiter may be grip, breathing, or back fatigue rather than true one-rep pulling strength.

Conventional and sumo deadlifts are different enough to deserve separate estimates. A lifter can be technically efficient in one style and undertrained in the other, so mixing them hides useful information.

For deadlift programming, a slightly low number is usually more productive than a slightly high number. Heavy pulling has a high recovery cost, and the best blocks leave enough room for clean reps over several weeks.

Programming with your deadlift 1RM

Use the estimated max to choose a conservative training max before writing the block. For most healthy adult lifters, 90-95% of estimated 1RM is enough. If the set was high-rep, grindy, or technically inconsistent, use 85-90% instead.

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Goal Working % Sets x reps Note
Strength 85-92.5% 1-5 sets of 1-3 reps Keep volume lower than squat or bench at the same percentage.
Hypertrophy 60-75% 2-4 sets of 5-8 reps Often better with RDLs, pauses, or controlled variations.
Speed 50-65% 6-10 sets of 1-3 reps Useful when setup consistency and bar speed are the priority.

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