1. What is the Epley Formula?

The Epley formula is one of the most common methods to estimate your one-repetition maximum (1RM) - the maximum amount of weight you can lift for one repetition - based on the weight you can lift for multiple repetitions.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight you can lift (kg)
• \( Reps \) — The maximum number of repetitions you can perform with that weight

Explanation: The formula estimates that each additional repetition represents about 3.33% (1/30th) of your one-rep max capacity.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and determining appropriate training loads for different goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions. For best results, use a weight you can lift for 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Epley formula?
A: It's reasonably accurate for 2-10 reps. Accuracy decreases for higher rep ranges (10+ reps).

Q2: Are there other 1RM formulas?
A: Yes, common alternatives include Brzycki, Lombardi, and O'Conner formulas, each with slightly different calculations.

Q3: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. Estimation formulas are safer alternatives for most people.

Q4: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.