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Epley Formula:
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The Epley formula is a widely used method to estimate a person's one-repetition maximum (1RM) - the maximum amount of weight one can lift for a single repetition - based on the weight lifted for multiple repetitions.
The calculator uses the Epley formula:
Where:
Explanation: The formula estimates your maximum single-rep capacity based on how many times you can lift a submaximal weight.
Details: Knowing your 1RM is essential for proper strength training programming, setting appropriate training loads, tracking progress, and ensuring training safety by avoiding excessive weights.
Tips: Enter the weight you lifted in kilograms and the number of repetitions you completed with that weight. For best results, use a weight that allows you to complete between 2-10 repetitions with good form.
Q1: How accurate is the Epley formula?
A: The Epley formula is generally accurate for most individuals, though it may slightly overestimate 1RM for very high repetition sets and underestimate for very low repetition sets.
Q2: What's the optimal rep range for accurate estimation?
A: The formula works best when using weights that allow for 3-8 repetitions. Extremely high or low repetition counts may reduce accuracy.
Q3: Can I use this formula for all exercises?
A: While primarily used for compound lifts like bench press, squat, and deadlift, it can be applied to most resistance exercises, though accuracy may vary.
Q4: How often should I test my 1RM?
A: Direct 1RM testing should be done sparingly (every 4-8 weeks) due to the high physical demand. Use estimation formulas like this for more frequent assessment.
Q5: Are there limitations to this formula?
A: Individual variations in muscle fiber composition, training experience, and exercise technique can affect accuracy. Always prioritize safety when attempting heavy lifts.