How accurate are 1RM calculators?

1RM calculators are generally accurate within 5-10% when used with rep ranges under 10. The accuracy depends on factors like training experience, muscle fiber composition, and the specific formula used. Our calculator uses 7 different formulas to give you the most comprehensive estimate.

Which 1RM formula is most accurate?

The Epley formula is most widely used and accurate for most people, especially with rep ranges of 2-10. However, different formulas work better for different individuals. Brzycki tends to be conservative, while Lombardi works well for powerlifters. Our calculator shows all 7 formulas so you can compare.

Can I use this for any exercise?

Yes, you can use 1RM calculators for any compound exercise like bench press, squat, deadlift, overhead press, and rows. The formulas are based on general strength principles that apply across exercises, though they're most accurate for compound movements.

What rep range should I use for the most accurate calculation?

For best accuracy, use rep ranges between 2-10 reps. The sweet spot is 3-8 reps where most formulas perform optimally. Avoid using very high rep ranges (15+) as the formulas become less reliable due to muscular endurance factors.

How often should I recalculate my 1RM?

Recalculate your 1RM every 4-6 weeks or whenever you notice significant strength gains. For beginners, monthly calculations work well. Advanced lifters might recalculate every 6-8 weeks. Always use recent max effort sets for the most accurate results.

IPF GL Points — Strength Training Glossary

IPF GL Points

IPF GL (Goodlift) Points is the official scoring formula of the International Powerlifting Federation, introduced in 2020 to compare powerlifters across weight classes using an exponential bodyweight curve.

IPF GL replaces the older IPF Points system and is now used at all official IPF meets. The formula is GL = (Total × 100) / (A − B × e^(−C × bodyweight)), with separate coefficients for male/female and classic/equipped lifting.

A classic raw IPF GL score of 75+ is intermediate, 85+ is advanced, 95+ is world-class, and 100+ is world-record territory. The score replaces the Wilks formula in IPF events but is computed on a different scale, so direct number comparison between Wilks and IPF GL isn't meaningful.

IPF GL Points

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