Worked examples, in Strength Training
One Rep Max Examples
Every percentage-based strength program depends on one number: your 1RM. Without it, loading is guesswork. With it, you can prescribe intensity precisely and track progress across training cycles. These examples use the Brzycki formula to estimate 1RM from submaximal sets, showing how the calculation applies across different starting points.
4 examples. Published Mar 12, 2026. Updated Mar 27, 2026. By AI Fit Hub.
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 set of 5
A lifter completes 5 reps with 100 kg and wants an estimated one-rep max.
The six formulas average a 116 kg one-rep max, with a 104 kg training max at 90%.
Weight Kg
100
Reps
5
Use the training max, not the raw estimate, to program percentage work like 5/3/1. It leaves a buffer so your prescribed weights stay achievable even on an off day.
- 2
Lower reps, heavier set
The same 100 kg, but a harder set of only 3 reps.
The estimate falls to a 110 kg average one-rep max, with a 99 kg training max.
Weight Kg
100
Reps
3
Fewer reps with the same weight implies you were closer to your limit, so the projected max is lower. Lower-rep sets give more accurate estimates, which is why testing at 3 to 5 reps beats high-rep guesswork.
- 3
High-rep set
The lifter instead grinds out 10 reps with 100 kg.
The estimate climbs to a 132 kg average, but the tool flags that estimates from 10-plus reps carry roughly plus or minus 10% error.
Weight Kg
100
Reps
10
Ten reps inflates the projected max and widens the error bars. The honest move is to retest at three to five reps, since a high-rep extrapolation can overstate true single-rep strength by 10 kg or more.
- 4
Stronger lifter
A stronger athlete hits 5 reps with 120 kg.
The estimate is a 139 kg average one-rep max, with a 125 kg training max.
Weight Kg
120
Reps
5
The estimate scales directly with the load lifted at the same rep count. Track the training max over time rather than chasing a true single, which is both riskier and rarely necessary for building strength.
Patterns
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Sources
- Formulas for Estimating One-Rep Max , National Strength and Conditioning Association (NSCA)
- Brzycki Formula for 1 Rep Max , ExRx.net
Keep the topic connected
- Formula One-Rep Max Formula (Epley)
One-rep max formula (Epley): epley 1985: 1RM = weight × (1 + reps / 30). Most accurate for 3–8 reps. Brzycki and Lombardi are common alternatives.
- Learn What Is One Rep Max? Simply Explained
Estimate your strength range. Learn what One Rep Max (1RM) is, how to calculate it, and why it's important for effective strength training and progress.