REP-MAX LOAD CONVERTER
Convert your 3RM, 5RM, 8RM, or 10RM into equivalent estimated loads across the entire repetition spectrum using validated Epley and Brzycki equations.
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Equivalent Load by Rep Target
| Target Reps | % of 1RM | Estimated Load | Training Focus |
|---|
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Frequently Asked Questions
Why convert submaximal reps instead of testing a true 1RM?
Directly testing a true 1RM imposes high neurological and spinal fatigue and elevates joint risk, particularly for masters lifters. Converting 5RM or 8RM lifts predicts maximal capacity with >95% clinical accuracy with a fraction of joint strain.
How do the Epley and Brzycki formulas compare?
The Epley formula (Weight × (1 + Reps / 30)) performs slightly better in the 6–10 rep range, while Brzycki (Weight × 36 / (37 - Reps)) is more accurate for lower rep counts (3–5 reps). Our calculator averages both formulas for optimal precision.
How should I use this table in my program?
If your program transitions from an 8-rep hypertrophy block to a 5-rep strength block, look up your 5RM equivalent load to select an appropriate starting working weight.
Apply Your Strength Numbers With Coach Sharm, MSc
One-rep max estimates and barbell loading formulas establish your baseline — progressive overload coaching builds the physique. Explore our Bugis private studio programs: