Enter the total weight you lifted and the number of reps into the calculator to determine your estimated 3 rep max.
- Max Lift Calculator
- 531 Calculator (Lifting Program)
- RPE Calculator
- Deadlift To Squat Ratio Calculator
3RM Formula
The following formula is used to calculate a 3 repetition maximum weight.
3RM = 1RM*.93
- Where 3RM is your 3 rep max
- 1RM is your 1 rep max
To calculate your three rep max (3RM), multiply your 1 rep max by .93.
3RM Definitoin
What is 3RM?
3RM is a term used in the fitness world to describe the maximum amount a person can lift 3 times. In other words, the person’s three rep max.
How much is my 3 rep max?
A 3 rep max is estimated to be around 93% of the weight of your one-rep max. This will vary slightly depending on the exercise, but in general, the average is 93% of 1 rep max.
Example Problem
How to calculate 3rm?
- First, perform an exercise to failure and note the weight and reps.
For this example, a person is lifting a bench press of 225lbs and manages 8 reps until they hit failure.
- Next, determine the estimated max lift.
Using the calculator linked above, the max lift of this bench press is estimated to be 272.25 lbs.
- Finally, calculate the 3-rep max.
Using the formula above, the 3 rep max is calculated to be:
3RM = 1RM*.93
3RM = 272.25 *.93
3RM = 253 .19 lbs.
