Estimate your 1RM using 5 validated formulas.
All formulas become less accurate as reps increase above 10. For best results, test with a weight you can lift for 3–8 reps. The Epley and Brzycki formulas are the most widely used in academic research.
Use the percentage table for programming: 85% is heavy (3–5 reps), 75% is moderate (8–10 reps), 65% is light (12–15 reps). This is the foundation of percentage-based strength programming.