Safely estimate your One Rep Max (1RM) using Epley, Brzycki, and Lander formulas with a 11-row workout intensity table.
One Rep Max (1RM) is the maximum weight you can lift once in FY 2026-27. To avoid injury, use the Epley formula [1RM = Weight * (1 + reps/30)] based on a higher rep set to safely plan your training loads.