Anton YefanovWhich deadlift set to enter
Use a conventional or sumo deadlift where every rep started from a dead stop on the floor. Touch and go reps use the bounce off the plates, which makes a set easier than the same number of singles and pushes the estimate up. Count the bar and every plate. Sets of 2 to 5 reps tend to work best here, since grip and lower back fatigue often end longer sets early.
Conventional, sumo and trap bar
Keep each style separate. Some lifters pull more sumo and some more conventional, so neither converts to the other. A trap bar deadlift is usually heavier again because of the more upright position, and the bar itself often weighs more than 20 kg, so check yours before you enter the total.
Using your deadlift max in a program
Deadlifts recover slowly, so many programs keep heavy pulls to one session a week at around 75% to 85% of the max for low reps. If straps let you finish a set your grip would have dropped, either keep using them when you estimate or leave them off every time, so your numbers stay comparable.
How to calculate your one rep max by hand
The Epley formula needs nothing more than a phone calculator.
Take a recent hard set and note the weight and the reps you completed.
Divide the reps by 30, then add 1.
Multiply the weight by that number. The result is your estimated 1RM.
For a training weight, multiply the estimate by the percentage your program asks for.
There is no universal error margin. In a study of 103 young women, bench press prediction equations performed better when sets involved fewer than 10 reps. That supports using a lower-rep set, but does not guarantee the same accuracy for every lifter or exercise.
Other lifts
How to deadlift with good form
Frequently asked questions
How do I calculate my max deadlift?
Deadlift a weight for as many clean reps as you can, resetting on the floor each rep, then enter the weight and reps above. With the Epley formula, 140 kg for 3 reps estimates a max of 154 kg.
Do touch and go reps count?
They will give you a number, but it will run high. Dead stop reps are closer to what a single max attempt feels like, so they make for a more honest estimate.
Does this work for trap bar deadlifts?
Yes, as its own lift. Enter the total including the trap bar, which commonly weighs around 25 kg or 55 lb, and compare the result only with other trap bar sets.
Why is my estimated deadlift higher than my real max?
Grip is the usual reason. A set of 5 can be held with straps or a hook grip that gives out on a true max single. Lockout strength and nerves on a max attempt also matter. Treat the estimate as a guide and work up in small jumps if you test it.