One Rep Max Examples
Understanding your One Rep Max (1RM) is fundamental for effective strength training, if you are a beginner, an elite athlete, or recovering from an injury. It provides a quantifiable benchmark for progress, helps in programming workouts, and ensures you're training safely and efficiently towards your specific goals. These examples illustrate its versatility across different scenarios, using the Brzycki formula for calculation.
Worked Examples
See the inputs and outcome together
Each scenario keeps the starting point, the outcome, and the actual lesson in one place so the page reads like a decision notebook, not a data dump.
- 1
Baseline case
Run the default sample case before changing anything else.
The calculator lands with epley at 116.67 and brzycki at 112.5.
Weight Kg
100
Reps
5
Formula
Brzycki
Weight Kg is worth watching because it moves epley fastest in this scenario.
- 2
Higher Weight Kg
Increase weight kg while keeping the rest of the case steady.
The calculator lands with epley at 134.17 and brzycki at 129.38.
Weight Kg
115
Reps
5
Formula
Brzycki
Weight Kg is worth watching because it moves epley fastest in this scenario.
- 3
Lower Reps
Reduce reps while keeping the rest of the case steady.
The calculator lands with epley at 114.17 and brzycki at 109.92.
Weight Kg
100
Reps
4.3
Formula
Brzycki
Reps is worth watching because it moves epley fastest in this scenario.
- 4
Higher Weight Kg
Increase weight kg while keeping the rest of the case steady.
The calculator lands with epley at 157.5 and brzycki at 151.88.
Weight Kg
135
Reps
5
Formula
Brzycki
Weight Kg is worth watching because it moves epley fastest in this scenario.
Patterns
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Sources & References
- Formulas for Estimating One-Rep Max — National Strength and Conditioning Association (NSCA)
- Brzycki Formula for 1 Rep Max — ExRx.net
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