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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 safe and effective way to determine maximum strength without actually performing a one-rep max attempt, which can be risky.
The calculator uses the Epley formula:
Where:
Explanation: The formula estimates that each additional repetition beyond the first represents approximately 3.33% of your one-rep max capacity.
Details: Knowing your one-rep max is crucial for strength training programming, setting appropriate training loads, tracking progress, and ensuring training intensity aligns with your goals.
Tips: Enter the weight you lifted and the number of repetitions you completed with good form. Use a weight that allows you to complete between 1-10 reps for best accuracy. All values must be valid (weight > 0, reps between 1-30).
Q1: Why use Epley formula instead of testing actual 1RM?
A: Testing actual one-rep max can be dangerous and requires proper spotting. The Epley formula provides a safe estimate without the injury risk.
Q2: How accurate is the Epley formula?
A: The Epley formula is generally accurate within 2-5% for most individuals, especially when using reps in the 3-10 range.
Q3: What is the best rep range to use for calculation?
A: The 3-10 rep range provides the most accurate estimates. Very high reps (>15) or very low reps (1-2) may be less accurate.
Q4: Are there limitations to this formula?
A: The formula may be less accurate for endurance athletes, beginners with poor technique, or when using extremely high repetition ranges.
Q5: Can I use this formula for other exercises?
A: While primarily designed for bench press, it can be used for other compound lifts like squats and deadlifts, though accuracy may vary.