1. What is the Epley Formula?

The Epley formula is a commonly used equation to estimate a person's one-repetition maximum (1RM) from the weight they can lift for multiple repetitions. It's particularly popular for bench press strength assessment.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — The weight you can lift for multiple reps (kg or lbs)
• \( reps \) — The 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 1RM capacity.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in designing strength training programs, tracking progress, and setting appropriate training weights.

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 do for 2-10 reps. The formula becomes less accurate beyond 10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Epley formula?
A: It's reasonably accurate for 1-10 reps but becomes less reliable for higher rep ranges. Different formulas may work better for different individuals.

Q2: Should I actually test my 1RM?
A: For beginners or those without proper supervision, estimating is safer. Experienced lifters with proper technique and spotters can test actual 1RM.

Q3: Does this work for all exercises?
A: While commonly used for bench press, it can estimate 1RM for other lifts, though some exercises may benefit from different formulas.

Q4: Why use 30 in the formula?
A: The number 30 represents the observation that each additional rep corresponds to about 3.33% decrease in weight from 1RM.

Q5: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and Mayhew. Each has slightly different assumptions and may work better for different individuals.