Sports
One-Rep Max Formula Comparison Calculator
Compare Epley, Brzycki, and Lander estimates; calculate their average and spread; derive a rounded training maximum; and show relative-strength context. Review repetition sensitivity, rounding, testing cautions, and formula limits.
Epley one-rep-max estimate (same mass unit)-
Brzycki one-rep-max estimate (same mass unit)-
Lander one-rep-max estimate (same mass unit)-
Average of three estimates (same mass unit)-
Highest minus lowest estimate (same mass unit)-
Selected training maximum (same mass unit)-
Average estimate divided by body weight-
Decision view
One-rep-max formula interval
One-rep-max formula intervalThree estimates, their average, and the selected training maximum remain visible.
One-rep-max formula divergence by repetitionsCompleted repetitions change across the exact scenarios while load stays fixed, exposing how the three named estimates separate.
Exact scenario comparisonCompleted repetitions changes while all other entered assumptions remain constant.
| Completed repetitions | Epley one-rep-max estimate (same mass unit) | Brzycki one-rep-max estimate (same mass unit) | Lander one-rep-max estimate (same mass unit) | Average of three estimates (same mass unit) | Highest minus lowest estimate (same mass unit) | Selected training maximum (same mass unit) | Average estimate divided by body weight |
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Period-by-period detail
One-rep-max formula reconciliation
How to use One-Rep Max Formula Comparison Calculator
- Use a technically valid set performed with a known load and repetition count.
- Prefer a repetition range in which the equations are reasonably applicable.
- Compare the three estimates and formula spread rather than focusing on a single decimal.
- Round the training reference to equipment that can actually be loaded.
Calculator guide
Understanding One-Rep Max Formula Comparison Calculator
Repetition-based one-rep-max equations infer a possible maximal lift from a submaximal set. Showing several named formulas and their spread is more honest than presenting one estimate as a measured maximum.
Calculation method
How the calculation works
Compare three named repetition-based one-rep-max equations in one consistently selected mass unit, report their spread, and round a selected training percentage down to the entered increment. Each named equation applies its own repetition adjustment to the entered load. Their arithmetic mean forms the displayed reference, the maximum minus minimum is the formula spread, and the selected training percentage is rounded down to the entered loading increment.
Estimate quality
What makes a submaximal set usable
The input set must be repeatable and technically comparable before the formulas add value.
Worked situations
Practical examples
- Five repetitions normally produce closer formula estimates than a very high-repetition set.
- A larger loading increment can round the same percentage target farther downward.
- Two exercises performed with the same load can have different valid maxima because technique and mechanics differ.
Better inputs
Useful tips
- Record exercise, equipment, range of motion, tempo, and assistance standard.
- Avoid grinding repetitions or technical failure solely to improve an estimate.
- Use repeatable submaximal sets when direct maximum testing is unsuitable.
Before relying on the result
Limitations and common mistakes
- Accuracy declines as repetition count rises and varies by equation.
- Exercise type, technique, fatigue, tempo, equipment, and training status affect the result.
- The calculator does not establish lifting safety or readiness for a maximal attempt.
Reference
Key terms
- 1RM estimate
- Equation-derived estimate of the heaviest load for one repetition.
- Formula spread
- Highest displayed estimate minus the lowest.
- Training maximum
- Selected percentage of the average estimate, rounded down to an available increment.
- Relative strength
- Average estimated 1RM divided by body weight.
Important note
Calculated from the entered performance values using the displayed method. Health, fitness, terrain, weather, equipment, and event conditions can change real-world outcomes.
Frequently asked questions
Which formula is best?
No formula is universally best across exercises, repetition ranges, and lifters; compare the named outputs and spread.
Why round down?
Rounding down avoids programming a load above the selected percentage when equipment increments are discrete.
Can I enter bodyweight exercise load?
Only if the effective external load is defined consistently; bodyweight contribution is not automatically modeled.
Should beginners test a true 1RM?
That is a coaching and safety decision; a submaximal estimate may be more appropriate.