Calculating 1RM


Over the years a number of people have produced formulae for calculating an approximate 1RM; based on reps and weight used. Whilst studies seem to favour the Epley formula over the others (in terms of accuracy), I have a few alternatives here.

Brzycki equation :
1RM = Weight / ( 1.0278 - (0.0278 x number of repetitions ))

This formula first appeared in a paper entitled Strength testing: Predicting a 1-rep max from reps-to-fatigue in a 1993 issue of the Journal of Health, Physical Education, Recreation and Dance.

Epley equation :
%1RM = 1 / (1 + (0.0333 x number of repetitions ))

Presented by Boyd Epley in 1985.

Lander formula :
1RM = weight / (1.013 - (0.0267123 x number of repetitions ))

This was presented in a paper entitled Maximums based on reps by J. Lander in a 1985 National Strength Conditioning Journal.


You Might Also Like...


This looks superb. Mike Gillette's 'Rings of Power' explains the various ways to use - progressively - this incredible tool. With clear emphases on both strength and rehabilitation, it's an ideal starting point for many. Particularly the 'over 40' (of which I'm a proud member) crowd. For a glimpse into the world of 'Rings of Power', a brief quote from the review page :
If you care about getting strong, staying strong, and remaining injury free, Rings of Power is essential reading. I incorporated rings into my own training program a couple of years ago and am glad I did. At 45 years old, I am able to continue my strength pursuits unhindered by the joint and tendon injuries that plague many in the over-40 athletic community. - Dr Chris Hardy
Mike Gillette's 'Rings of Power'. Perfect.
NB : To see the other training-related books we recommend, swing by the 'Recommended Reading' page. And for a complete list, head on over to Goodreads.

Over to you. Do you use any of these methods yourself, and what have been your own experiences?


Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 32) and is now making amends for years of many mistakes noted in the De-constructing computer guy articles (part 2) on T-Nation.

Stalkers may wish to track his every move via Twitter, Google+ or Facebook; everyone else is cordially invited to hop over to his online home. Enjoy.



Like this? Check out :

Blast from the Past : Bodyweight Training

I love mixing a bit of bodyweight training into my routines; especially when travelling. If you share this passion, take a look at these.


Must Have Tools and Equipment for the Field Sport Athlete

This is an accompaniment to Twitterchat 97 - Training for Football : AFL.


Glossary - Strength Training Equipment

What does it all do?




Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you've got a fitness competition or seminar coming up, add it to the calendar. And if you'd love to be on one of the weekly Gymchats - get in touch. Look forward to hearing from you.


Over to you. Leave a comment below, or send us a tweet :


blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.