Calisthenics Reps Max

You know your max pull-ups at body weight, but how many will you get with a plate on a dip belt, or with a resistance band? This calculator converts your current rep max to a new load.

How the calculation works

First it works out the actual load: body weight × the share of body weight the exercise moves, plus any extra weight. Pull-ups and dips move close to 100% of body weight; a standard push-up moves about 64%. A negative extra weight means assistance, such as a band or an assisted pull-up machine.

Next it estimates a one-rep max with the Epley formula: 1RM = load × (1 + reps / 30). The formula is then solved backwards for the target load: reps = 30 × (1RM / new load − 1). The headline result is rounded down to whole reps, and the exact decimal estimate is shown as well.

Inputs: body weight (kg), body-weight share of the exercise (%), current max reps to failure, current extra weight and target extra weight (kg).

Worked example

You weigh 75 kg and can do 10 strict pull-ups (100% share) with no added weight. 1RM = 75 × (1 + 10/30) = 100 kg. With +10 kg on a belt the load is 85 kg, and the prediction is 30 × (100/85 − 1) = 5.3, so 5 pull-ups. Another case: 3 reps with a band that takes off 20 kg (enter −20). With a stronger band worth −30 kg you can expect about 10 reps.

Things to keep in mind

• Epley is most reliable for sets of up to about 10–12 reps. If your max is 20–30 reps, predictions for heavy added weight become rough.
• Bands assist unevenly, most at the bottom and least at the top, so a band’s “−20 kg” is only an approximation.
• Enter an honest max with full range of motion and no kipping; an inflated rep count inflates the predicted 1RM.
• Endurance differs between people. Strength-trained athletes often get fewer reps with light loads than the formula suggests.