Estimating Without Maxing Out
True 1RM tests cost recovery and risk technique. Formula estimates from a hard set of 3–10 reps are safer and nearly as useful for programming. Epley and Brzycki are the most validated.
The estimate is most accurate when the rep count is low and the set is genuinely close to failure. A comfortable set of 10 will understate your max.
Percentage-Based Training
Loads are programmed as percentages of 1RM: 90–100% for maximal strength (1–3 reps), 75–85% for strength and hypertrophy (4–8), 65–75% for hypertrophy (8–12), and under 65% for endurance.
When a training block ends, retest, either a true max or a new rep record that updates the estimate, and recalculate the zones.
Programming the Overload
Progressive overload means demanding slightly more over time: add 1–2.5 kg weekly on compound lifts, add a rep within a rep range, or add a set.
Deload every 6–8 weeks. Progress is a staircase, not a ramp, the deload week is where the adaptation actually consolidates.
Sources
FAQ
How do I estimate my 1RM safely?
Lift a weight you can do 3–10 hard reps with, then apply Epley: weight × (1 + reps/30).
What percentage builds strength best?
75–85% of 1RM for 4–8 reps is the classic strength-and-size zone; 90%+ for low-rep maximal work.
How fast can I add weight?
1–2.5 kg per week on compound lifts is excellent progress; if you stall for 2–3 weeks, deload and rebuild.
Please read this first: these results are educational estimates. For real decisions, talk to a qualified professional.