1. What is the Epley Formula?

The Epley formula is a method for estimating your one-repetition maximum (1RM) for weight lifting exercises, particularly the bench press. It provides a way to determine the maximum weight you could lift for one repetition based on your performance with submaximal weights.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — The weight you lifted (kg)
• \( reps \) — The number of repetitions you performed

Explanation: The equation estimates how much more weight you could lift if you only performed one repetition, based on your performance with multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM is crucial for designing effective strength training programs, tracking progress, and setting appropriate training weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the number of repetitions you performed (between 1-30). The calculator will estimate your one-repetition maximum.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Epley formula?
A: The Epley formula is generally accurate for lower rep ranges (1-10 reps). Accuracy decreases with higher rep counts.

Q2: What's the difference between Epley and Brzycki formulas?
A: Different formulas may give slightly different estimates. Epley tends to give higher estimates for higher rep ranges compared to Brzycki.

Q3: Should I actually test my 1RM?
A: While calculators provide estimates, actual 1RM testing (with proper spotters and technique) gives the most accurate results.

Q4: Does this work for all exercises?
A: The formula was designed primarily for bench press. Other exercises may require different formulas or testing.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.