Frequently Asked Questions
Which 1RM formula is most accurate?
Common formulas: Epley = w × (1 + reps/30); Brzycki = w × 36 / (37 − reps); Lander, Lombardi, Mayhew. They agree closely for 1–6 reps and diverge above 10. Brzycki tends to be conservative; Epley more aggressive. Estimates are reliable within ±5% for trained lifters.
How often should I retest my 1RM?
Every 8–12 weeks at most for intermediate lifters; less often for advanced. True 1RM testing is taxing on the nervous system and joints. Most programs use rep-max estimates (e.g., 3RM, 5RM) instead. This estimate is for general guidance only - work with a qualified coach or sports medicine professional before pushing limits or recovering from injury.
Can I trust a calculated 1RM for programming?
Yes - most evidence-based programs (5/3/1, RTS, Sheiko variants) intentionally use a "training max" of 85–90% of true 1RM to stay sustainable. The exact number matters less than the trend.
Are 1RM tests safe?
For experienced trainees with good form, yes - with a thorough warm-up, spotters/safety arms, and progressive top-set jumps. Beginners should not test 1RM until form is consistent under moderate loads. This estimate is for general guidance only - work with a qualified coach or sports medicine professional before pushing limits or recovering from injury.
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Important Disclaimer: Estimates for informational purposes only.
This calculator provides estimates for informational purposes only. Results are based on assumptions and may not reflect actual outcomes. Consult qualified professionals in relevant fields before making important decisions based on these results.