1. What is the Epley Formula?

The Epley formula is a widely used method for estimating one-repetition maximum (1RM) from submaximal lifts. It provides a safe and effective way to determine maximum strength without performing dangerous maximal lifts.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — Weight lifted in pounds (lb)
• \( Reps \) — Number of repetitions performed

Explanation: The formula estimates your maximum single repetition based on the weight you can lift for multiple repetitions, with accuracy decreasing as repetition count increases.

3. Importance of 1RM Calculation

Details: Knowing your 1RM is essential for proper program design, tracking strength progress, setting appropriate training loads, and ensuring safe progression in weight training programs.

4. Using the Calculator

Tips: Enter the weight lifted in pounds and the number of repetitions completed. For best accuracy, use a weight that allows 1-10 repetitions. Ensure proper form and technique during testing.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Epley formula?
A: The Epley formula is generally accurate within 2-5% for 1-10 repetitions. Accuracy decreases with higher repetition ranges.

Q2: What is the best rep range for 1RM estimation?
A: 3-8 repetitions provide the most accurate estimates. Avoid using very high rep counts (>15) for 1RM prediction.

Q3: Should I test my actual 1RM?
A: For experienced lifters with proper spotting, actual 1RM testing can be done. For beginners, estimation formulas are safer.

Q4: How often should I recalculate my 1RM?
A: Recalculate every 4-8 weeks to account for strength gains and adjust training loads accordingly.

Q5: Are there other 1RM formulas available?
A: Yes, other popular formulas include Brzycki, Lombardi, and O'Conner formulas, each with slightly different calculations.