The conversion tables used to estimate your one-repetition maximum (1RM) from multiple repetitions have been updated for the first time in decades.

noli's read

Andy Galpin highlights a technical advancement in estimating maximal strength without having to perform an actual, potentially risky test. The current state of research, including recent studies published in journals such as the 'Journal of Strength and Conditioning Research', confirms that older equations (such as those by Brzycki or Epley) were based on limited and dated populations. Recent work uses larger and more diverse samples to refine the accuracy of these calculations. What holds true is that these models are valuable statistical tools for adjusting intensity in the gym without exhausting the nervous system. However, it is important to note that these tables remain estimates based on averages: individual response varies according to muscle fiber type and training level. No table will ever replace the real-world reality of a lifted load.

the sources

No named source held this one up — that absence is part of the verdict.