Straight to the Bar

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HELPING YOU GET STRONGER SINCE 2004

Calculating 1RM
Written By : Scott Bird
Filed In : Scripts, Tables and Calculators

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.


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

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
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