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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 an accurate prediction of the maximum weight you can lift for one repetition based on the weight and number of repetitions you can perform.
The calculator uses the Epley formula:
Where:
Explanation: The formula accounts for the relationship between submaximal weight and maximum strength capacity, with the coefficient 30 representing the fatigue factor.
Details: Knowing your 1RM is essential for designing effective training programs, setting appropriate training loads, tracking strength progress, and ensuring safe progression in weight training.
Tips: Enter the weight in kilograms and the number of repetitions performed. Use a weight that allows you to complete between 1-30 repetitions with proper form for accurate results.
Q1: Why use the Epley formula for bench press?
A: The Epley formula is particularly accurate for upper body exercises like bench press and provides reliable 1RM estimates for most training populations.
Q2: What is considered a good bench press 1RM?
A: Bench press strength varies by weight, gender, and training experience. Generally, 1.0-1.5x body weight is considered good for trained individuals.
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 calculated 1RM for regular monitoring.
Q4: Are there limitations to this formula?
A: The formula becomes less accurate with very high repetition ranges (>15 reps) and may vary based on individual fatigue resistance and muscle fiber composition.
Q5: Can I use this for other exercises?
A: While designed for bench press, the Epley formula can provide reasonable estimates for other compound lifts, though exercise-specific formulas may be more accurate.