1RM Formulas Explained: Epley, Brzycki, Lombardi and More

• 7 min read • Category: Strength Training

One rep max formulas

Why Use a 1RM Formula?

Estimating your one-rep max lets you prescribe training loads without max testing every week. Formulas like Epley and Brzycki are validated across rep ranges.

Popular Equations

Epley

1RM = weight × (1 + reps/30) — reliable for 1–10 reps.

Brzycki

1RM = weight × (36 / (37 − reps)) — slightly more conservative as reps increase.

Lombardi

1RM = weight × reps^0.10 — scales non-linearly with reps.

Choosing the Right Formula

Use lower-rep sets for accuracy, maintain consistent technique, and track over time. Compare results with your preferred lift and rep ranges.