The Gold Standard of Strength
Your One-Rep Max (1RM) is the maximum weight you can lift for a single repetition with perfect form. It is the baseline for most strength training programs, used to calculate "percentages" for your daily workouts.
Estimation vs. True Max Testing
Performing a true 1RM test is taxing on the central nervous system and carries a higher risk of injury. For most trainees, estimating your 1RM from submaximal repetitions (e.g., how many times you can lift a weight for 5 reps) is safer and nearly as accurate.
The Epley Formula
1RM = Weight * (1 + 0.0333 * Reps)
Example: If you can lift 225lbs for 5 reps:
225 * (1 + 0.1665) = 262.5 lbs.
Which Formula is Best?
The Epley formula is popular for its simplicity, while the Brzycki formula is often cited as more accurate for rep ranges between 2 and 10. For most people, the results will be within 1-2% of each other.
Conclusion
Test, don't guess. Use our 1-Rep Max calculator to find your strength baseline and set your training percentages for your next block.