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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 prediction of the maximum weight an individual can lift for one repetition based on the weight lifted for multiple repetitions.
The calculator uses the Epley formula:
Where:
Explanation: The formula assumes a linear relationship between repetitions and percentage of 1RM, with each additional repetition representing approximately 3.33% of the 1RM.
Details: Knowing your 1RM is crucial for designing effective training programs, tracking progress, setting appropriate training loads, and ensuring safety during weightlifting sessions.
Tips: Enter the weight lifted in pounds and the number of repetitions completed. Use a weight that allows you to reach muscular failure within 1-10 repetitions for most accurate results.
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 exercise type and individual fatigue resistance.
Q2: What is the optimal rep range for 1RM estimation?
A: 3-8 repetitions typically provide the most accurate estimates. Very high repetitions (>15) may be less reliable due to endurance factors.
Q3: Can this formula be used for all exercises?
A: While commonly used for compound lifts like bench press, different formulas may be more accurate for specific exercises like deadlifts or overhead press.
Q4: How often should I test my actual 1RM?
A: Actual 1RM testing should be done sparingly (every 8-12 weeks) due to the high physical demands and injury risk. Use estimates for regular programming.
Q5: Does fatigue affect the accuracy?
A: Yes, testing when well-rested provides the most accurate results. Avoid testing after high-volume training sessions or when fatigued.