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.

What is IPF GL Points?

IPF GL Points (Goodlift Points) is the official scoring formula of the International Powerlifting Federation, introduced in 2020 to replace the older IPF Points system. It uses an exponential formula to normalize a lifter's total across bodyweights and sexes for fair comparison at international meets.

How is IPF GL calculated?

IPF GL = (Total × 100) / (A − B × e^(−C × bodyweight)). Different A, B, C coefficients are used for male/female and classic/equipped lifting. Bodyweight is in kilograms, total is in kilograms. The formula was calibrated using International Powerlifting Federation championship data.

What is a good IPF GL score?

For male and female classic raw lifters: 70+ IPF GL is intermediate, 80+ is advanced/national, 90+ is world-class, 100+ is world-record territory. Equipped lifting scores run 10-25% higher because supportive gear inflates totals.

IPF GL vs DOTS — what is the difference?

IPF GL uses an exponential formula (asymptotic curve), while DOTS uses a fourth-degree polynomial. The two systems generally rank lifters identically — strong lifters score well in both — but absolute numbers and weight class fairness differ slightly. IPF athletes always use IPF GL; USA Powerlifting and many regional federations use DOTS.

Did IPF GL replace Wilks?

Yes. The IPF officially switched from Wilks (and the older IPF Points) to IPF GL Points in 2020. Wilks 2 (the 2020 update of the original Wilks) is sometimes still reported on training-log platforms but is no longer used at official IPF meets.

Are coefficients different for classic and equipped lifting?

Yes. The IPF maintains separate A, B, C coefficients for classic (raw) and equipped (single- and multi-ply) lifting. The calculator on this page uses classic raw coefficients, which is the most common context. For equipped totals, the absolute IPF GL number will be different — check IPF documentation for the equipped-specific coefficients.