1. What is the Epley Formula?

The Epley formula is a widely used equation to estimate one-repetition maximum (1RM) from submaximal lifts. It provides a reliable prediction of the maximum 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:

• \( Weight \) — Weight lifted (lbs or kg)
• \( Reps \) — Number of repetitions performed

Explanation: The formula accounts for the relationship between submaximal weight and maximum strength capacity, with the coefficient 30 representing the fatigue factor.

3. Importance of 1RM Calculation

Details: Knowing your 1RM is crucial for designing effective strength training programs, setting appropriate training loads, tracking progress, and ensuring safe progression in weightlifting.

4. Using the Calculator

Tips: Enter the weight you lifted and the number of repetitions you completed. Use consistent units (either lbs or kg) and ensure the weight is challenging but performed with proper form.

5. Frequently Asked Questions (FAQ)

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

Q2: What is a good 1RM for bench press?
A: This varies by gender, weight, and training experience. Generally, intermediate lifters can bench press their body weight, while advanced lifters may press 1.5x body weight or more.

Q3: How often should I test my 1RM?
A: Direct 1RM testing should be done sparingly (every 8-12 weeks) due to the high physical demand. Use estimated 1RM for regular programming.

Q4: Can I use this formula for other exercises?
A: While primarily used for bench press, the Epley formula can be applied to other compound lifts, though accuracy may vary by exercise.

Q5: What if I can do more than 10 reps?
A: For higher repetition ranges, other formulas like Brzycki may be more accurate, or simply test with heavier weight and fewer reps.