1. What is the Brzycki Formula?

The Brzycki formula is one of the most accurate methods for estimating a one-repetition maximum (1RM) from a submaximal lift. It's widely used in strength training to determine training loads without requiring an actual maximal lift.

2. How Does the Calculator Work?

The calculator uses the Brzycki formula:

Where:

• \( Weight \) — The amount lifted (kg or lbs)
• \( Reps \) — Number of repetitions performed (1-20)

Explanation: The formula accounts for the inverse relationship between repetitions and intensity - as reps increase, the percentage of 1RM decreases non-linearly.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design effective strength training programs by allowing you to train at specific percentages of your maximum for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you completed with that weight. For best results, use a weight that causes failure between 3-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why use Brzycki instead of other formulas?
A: Brzycki is most accurate for reps ≤10 and has been validated across multiple studies as one of the most reliable estimation methods.

Q2: How often should I test my 1RM?
A: Direct 1RM testing every 4-6 weeks. Estimations can be done more frequently (weekly) using this calculator.

Q3: Does this work for all exercises?
A: Best for compound lifts (squat, bench, deadlift). Less accurate for isolation exercises or very high rep ranges (>15).

Q4: Should beginners use this calculator?
A: Yes, but beginners may see faster actual strength gains than the calculator shows as they improve technique.

Q5: How does fatigue affect the calculation?
A: For accurate results, test when fresh after proper warm-up. Fatigue will underestimate your true 1RM.