What is the Lander Formula?
Formula
1RM = (100 × Weight) ÷ (101.3 - 2.67123 × Reps)
The Lander formula was developed by James Lander in 1985 based on research with Olympic weightlifters. It provides conservative estimates and is commonly used in sports performance settings.
How It Works
This formula was derived from testing Olympic weightlifters performing multiple rep sets, making it particularly relevant for athletes involved in competitive lifting sports.
Example Calculation:
If you can deadlift 315 lbs for 5 reps:
1RM = (100 × 315) ÷ (101.3 - 2.67123 × 5)
1RM = 31500 ÷ (101.3 - 13.35615)
1RM = 31500 ÷ 87.94385
1RM = 358.1 lbs (162.4 kg)
1RM = 31500 ÷ (101.3 - 13.35615)
1RM = 31500 ÷ 87.94385
1RM = 358.1 lbs (162.4 kg)
Why Use Lander?
- Research-backed: Based on Olympic weightlifting studies
- Conservative: Tends to underestimate rather than overestimate
- Athlete-tested: Validated with competitive lifters
- Sports performance: Good for training program design