1. What is the 5/3/1 Calculator?

The 5/3/1 Calculator estimates your one-repetition maximum (1RM) from submaximal weights and repetitions. This is essential for implementing the 5/3/1 strength training program developed by Jim Wendler.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — The weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed

Explanation: The formula estimates your maximum capacity based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM is crucial for setting appropriate training weights in the 5/3/1 program, which uses percentages of your 1RM to determine working weights.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of reps. For best results, use a weight you can lift for 3-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why use the Epley formula?
A: The Epley formula provides a good balance between simplicity and accuracy for most lifters in the 3-10 rep range.

Q2: How accurate are 1RM calculators?
A: They provide estimates. Actual 1RM may vary based on individual factors. For precise measurement, perform a true 1RM test with proper supervision.

Q3: When should I retest my 1RM?
A: In the 5/3/1 program, recalculate every cycle (typically every 4 weeks) based on your latest performance.

Q4: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, deadlifts, and overhead press. Accuracy may vary for isolation exercises.

Q5: What's the 5/3/1 program structure?
A: The program uses wave-loading with three weeks of increasing intensity (5 reps, 3 reps, 1 rep) followed by a deload week, all based on percentages of your 1RM.