What is the Lombardi Formula?
Formula
1RM = Weight × Reps^0.10
The Lombardi formula, created by powerlifter and coach Christian Lombardi, tends to give higher 1RM estimates than other formulas. It's popular among experienced lifters who find it more accurate for their training levels.
How It Works
This formula uses a power function that increases the 1RM estimate more aggressively as reps increase, reflecting the training adaptations experienced by advanced lifters.
Example Calculation:
If you can deadlift 315 lbs for 5 reps:
1RM = 315 × 5^0.10
1RM = 315 × 1.1746
1RM = 370.0 lbs (167.8 kg)
1RM = 315 × 1.1746
1RM = 370.0 lbs (167.8 kg)
Why Choose Lombardi?
- Powerlifter favorite: Popular in powerlifting communities
- Higher estimates: May be more accurate for experienced lifters
- Simple calculation: Easy to compute manually
- Training experience: Accounts for advanced adaptations
When to Use Lombardi
Best For:
- • Experienced powerlifters
- • Strongman competitors
- • Advanced lifters
- • Those who find other formulas too conservative
May Overestimate:
- • Beginners
- • Intermediate lifters
- • Conservative training programs