Which formula estimates 1RM from submaximal lifts?

Which formula estimates 1RM from submaximal lifts?

• A. Epley
• B. Brzycki
• C. Lombardi
• D. Mayhew

Answer: (A)

Estimating a 1RM from submaximal lifts uses a simple projection that links how much weight you lift with how many reps you can perform, then scales that to an estimated maximal effort. The Epley formula does this by multiplying the weight lifted by (1 plus the number of reps divided by 30). So 1RM ≈ weight × (1 + reps/30). The additive factor grows with more reps, reflecting that you can perform more repetitions at a given load, but the true max would be higher than that load alone suggests. This approach tends to give reasonable, intuitive estimates across common rep ranges (about 2–10 reps) and is straightforward to apply across different lifts, which is why it’s widely used in practice. Other formulas exist and can be more accurate in specific situations or datasets, but the Epley equation offers a balanced, easy-to-use estimate for everyday training planning. For example, 100 kg for 5 reps yields about 116.7 kg as the estimated 1RM.

Estimating a 1RM from submaximal lifts uses a simple projection that links how much weight you lift with how many reps you can perform, then scales that to an estimated maximal effort. The Epley formula does this by multiplying the weight lifted by (1 plus the number of reps divided by 30). So 1RM ≈ weight × (1 + reps/30). The additive factor grows with more reps, reflecting that you can perform more repetitions at a given load, but the true max would be higher than that load alone suggests.

This approach tends to give reasonable, intuitive estimates across common rep ranges (about 2–10 reps) and is straightforward to apply across different lifts, which is why it’s widely used in practice. Other formulas exist and can be more accurate in specific situations or datasets, but the Epley equation offers a balanced, easy-to-use estimate for everyday training planning. For example, 100 kg for 5 reps yields about 116.7 kg as the estimated 1RM.