One Rep Max (Epley Formula)

Olarak da bilinir: 1RM Formula, Epley Formula, Max Lift Estimation

1RM = w \times \left(1 + \frac{r}{30}\right)

1RM = weight × (1 + reps/30)

Neyi Hesaplar?

Estimates the maximum weight you could lift for a single repetition based on a submaximal lift. Most accurate when reps are between 2 and 10.

Sembol	İsim	Birim	Tanım
1RM	One Rep Max	lbs/kg	Maximum weight you can lift once
w	Weight	lbs/kg	Weight lifted
r	Reps	—	Number of repetitions performed

11RM = 185 × (1 + 8/30)

21RM = 185 × 1.267 = 234 lbs

Sonuç: ~234 lbs

Less accurate above 10 reps

Different formulas (Brzycki, Lander) may give slightly different results

#strength training#weightlifting#fitness