1RM Estimator

Estimates use the Epley (1RM = weight × (1 + reps/30)) and Brzycki (1RM = weight × 36/(37-reps)) formulas — the two most widely used predictors, both regression fits against submaximal lifts rather than physics. They agree closely at low rep counts and diverge as reps climb, so the estimate above is shown as a range rather than a single number; reps are capped at 12 since accuracy drops off noticeably beyond that. The training-load table below is built from the midpoint of that range. Treat these as a starting point for programming, not a substitute for an actual tested max.