How it works
Your one-rep max (1RM) is the most you could lift for a single rep. Lifting it for real is hard and risky, so these formulas estimate it from a set you've already done:
- Epley: weight x (1 + reps / 30)
- Brzycki: weight x 36 / (37 - reps)
- Lombardi: weight x reps^0.1
They agree closely for low reps and drift apart above about 10, so a heavy set of 3-6 gives the best estimate.
Training weights
The chart turns your 1RM into working weights, rounded to 2.5 kg or 5 lb so they match real plates. The reps column inverts the Epley formula, so it's a rough guide to how many reps each weight allows.
