What percentage of 1RM is a 2RM?

A 2RM is approximately 97% of your 1RM according to the NSCA rep-percentage table. This means if your 1RM is 100 kg, your estimated 2RM would be about 97 kg.

How accurate are these estimates?

The estimates are most accurate for sets of 1-5 reps. As rep count increases beyond 10, individual variation in muscular endurance can cause larger deviations between predicted and actual values.

Which formula should I use?

The average of all 6 formulas provides the most reliable estimate. For low-rep sets (1-5), Brzycki and Epley tend to agree closely. For higher-rep sets, check the formula spread.

Should I test my actual 2RM?

A 2RM test is less fatiguing than a 1RM test and provides a close approximation of maximal strength. It is commonly used in peaking cycles and strength assessments.

2RM Calculator

Name: Two Rep Max Calculator
Author: Manish Kumar

What Is a Two Rep Max (2RM)?

Your two rep max (2RM) is the heaviest weight you can lift for exactly two repetitions with proper form. It represents approximately 97% of your one rep max (1RM) according to NSCA strength training standards.

The 2RM is commonly used in powerlifting and strength training to program near-maximal work without the fatigue and risk associated with true 1RM attempts. It provides a practical training intensity for developing maximal strength.

Six Prediction Formulas

This calculator estimates your 2RM from any submaximal set using six validated prediction formulas: Epley, Brzycki, Lombardi, Lander, Mayhew, and Wathan. Each formula uses a slightly different mathematical approach, and the calculator shows all six results alongside the average.

For lower rep sets (1–5 reps), the formulas tend to agree closely. Divergence increases as rep count rises above 10, where individual variation in muscular endurance plays a larger role.

When to Use 2RM Training

Peaking cycles: 2RM sets are used in the final weeks before a competition to acclimate to near-maximal loads
Strength testing: A 2RM test is less fatiguing than a true 1RM and provides a close estimate of maximal strength
Progressive overload: Working at 2RM loads with adequate rest drives maximal strength adaptations

Related Rep Max Calculators

1RM Calculator · 3RM Calculator · 5RM Calculator · 8RM Calculator · 10RM Calculator

Frequently Asked Questions

Sources & References

Essentials of Strength Training and Conditioning. Haff GG, Triplett NT. NSCA (National Strength and Conditioning Association) (2016)
Prediction of One Repetition Maximum Strength from Multiple Repetition Maximum Testing and Anthropometry. LeSuer DA, et al.. Journal of Strength and Conditioning Research (1997)

Disclaimer: This tool is for informational and personal journaling purposes only. Results are estimates based on published formulas and may vary based on individual factors such as genetics, training history, and measurement technique.

Manish KumarNASM-CPTCertified Sports Nutritionist

Certified Personal Trainer & Sports Nutritionist

Fitness professional with 10+ years of experience in personal training, sports nutrition, and fitness technology.

Two Rep Max (2RM) Calculator