What is the Brzycki Formula?
The Brzycki formula, developed by Matt Brzycki in 1993, provides more conservative 1RM estimates compared to the Epley formula. It's particularly useful for beginners and those who prefer to err on the side of caution when estimating their maximum strength.
How It Works
This formula uses a different mathematical approach than Epley, resulting in lower 1RM estimates. It's based on research with weightlifters and is designed to be more conservative to prevent overestimation.
Example Calculation:
If you can deadlift 315 lbs for 5 reps:
1RM = 315 × (36 ÷ 32)
1RM = 315 × 1.125
1RM = 354.4 lbs (161 kg)
Compare this to Epley's result of 367.5 lbs - Brzycki gives a more conservative estimate.
Why Choose Brzycki?
- Conservative estimates: Prevents overestimating your capabilities
- Good for beginners: Safer for those new to strength training
- Well-researched: Based on extensive weightlifting studies
- Consistent results: Reliable across different rep ranges
- Risk-averse: Better for programming when safety is priority
When to Use Brzycki
Best For:
- • Beginner lifters
- • Safety-conscious training
- • Rehabilitation programs
- • Older adults
- • Conservative strength programs
May Underestimate:
- • Experienced lifters
- • Competitive athletes
- • Very strong individuals
Pro Tip
If you're new to deadlifting or returning after a break, start with Brzycki estimates. You can always increase the weight if it feels too easy - it's much safer than starting too heavy!