1. What is the Epley Formula?

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

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed

Explanation: The equation estimates your maximum strength based on your ability to perform submaximal repetitions, with the assumption that each additional rep represents a certain percentage of your 1RM.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-30). For best results, use a weight you can lift for no more than 10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Epley formula?
A: It's reasonably accurate for reps ≤10, but becomes less reliable with higher rep counts. Actual testing is always more accurate.

Q2: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and Mayhew. Each has slightly different calculations.

Q3: When should I test my actual 1RM?
A: Only experienced lifters should test 1RM, and always with proper warm-up and spotters. Beginners should stick to estimates.

Q4: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, deadlift. Less accurate for isolation exercises.

Q5: How often should I recalculate?
A: Recalculate every 4-8 weeks as your strength changes, or whenever you can do more reps with the same weight.