Strength Training
Working load and reps from the estimate
Turns the estimate into training numbers: the load for a chosen percentage of the maximum, and the number of reps that percentage typically supports.
The Formula
Load = 1RM x share, Reps = 30 x (1/share - 1)
Turns the estimate into training numbers: the load for a chosen percentage of the maximum, and the number of reps that percentage typically supports.
| Symbol | Meaning | Unit | Notes |
|---|---|---|---|
| share | Share of the one rep max | decimal | Written as a decimal: 0.9 for a heavy working set, 0.75 for a lighter one. |
| 1RM | Estimated one rep max | kg or lb | Usually the Epley figure, though either estimate works as a starting point. |
What Each Symbol Means
sharedecimal
Share of the one rep max
Written as a decimal: 0.9 for a heavy working set, 0.75 for a lighter one.
1RMkg or lb
Estimated one rep max
Usually the Epley figure, though either estimate works as a starting point.
See It Worked With Real Numbers
A formula on its own does not tell you which number goes where. The how to calculate one rep max page applies this equation to a concrete case, shows every intermediate step, and names the mistakes that produce a wrong answer even when the algebra is right.
Where This Formula Appears
This equation is the working core of How To Calculate One Rep Max, filed under Health. Every number the guide produces comes from substituting into this one line.