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Epley Formula:
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The Epley formula is a widely used method for estimating one-repetition maximum (1RM) from submaximal lifts. It provides a reliable way to determine your maximum bench press capacity without attempting potentially dangerous maximal lifts.
The calculator uses the Epley formula:
Where:
Explanation: The formula estimates your maximum single repetition based on how many repetitions you can complete with a given weight, accounting for fatigue and strength endurance.
Details: Knowing your 1RM is essential for proper strength training programming, setting realistic goals, tracking progress, and ensuring safe training intensity levels.
Tips: Enter the weight you lifted and the number of repetitions you completed. Use consistent units (either lbs or kg) and ensure you're using a weight that challenges you but allows for proper form.
Q1: How accurate is the Epley formula?
A: The Epley formula is generally accurate within 2-5% for most individuals, though accuracy may vary based on training experience and muscle fiber composition.
Q2: What is a good bench press 1RM?
A: Bench press strength varies by weight, gender, and training experience. Generally, lifting your body weight is considered good, while 1.5x body weight is excellent.
Q3: How often should I test my 1RM?
A: For safety, limit true 1RM testing to every 8-12 weeks. Use estimation formulas like this one for more frequent progress tracking.
Q4: Can I use this formula for other exercises?
A: While developed for bench press, the Epley formula can provide reasonable estimates for other compound lifts, though specific formulas may be more accurate for different exercises.
Q5: What if I can do more than 10 reps?
A: For best accuracy, use a weight that allows 1-10 repetitions. Higher rep ranges may overestimate your true 1RM due to endurance factors.