Stronglifts: Understanding Your Estimated 1 Rep Max (e1RM)


Introduction


The e1RM calculator within the Stronglifts Weight Lifting App provides an estimate of your maximum strength for a given exercise by analysing your workout performance. This calculation takes into account various factors, including the number of repetitions completed, the amount of weight lifted, and the perceived exertion level (RPE), determined by the app based on your performance.



Accessing the e1RM Calculator


To access the e1RM calculator feature in the Stronglifts Weight Lifting App, simply navigate to the "Progress" tab located in the bottom navigation bar of the app interface. Tap on the "Progress" button, select the appropriate exercise and you will find the calculated e1RM for every performed workout.

Stronglifts e1RM Graph



Understanding RPE


The Rate of Perceived Exertion (RPE) scale (displayed below) helps determine how challenging your workout felt. In the current version of the Stronglifts Weight Lifting Log App, the app automatically calculates the Rate of Perceived Exertion (RPE) based on various factors, a few mentioned below.

Table of Stronglifts e1RM logic



Examples Of How It Works


  1. Completing all target worksets
    • When successfully completing all planned sets and reps, the e1RM is determined assuming an effort level corresponding to an RPE of 8.
    • Example: Completing 5x5x100kg. The calculated e1RM is 123.3kg. (5x100kg@RPE 8)

Why it works like this:

  • We calculate the RPE based on the completion of all target sets at a given weight. If all sets are successfully completed, it suggests that the effort level was manageable, typically corresponding to an RPE of 8 or lower. If the weight were too heavy, completing all sets would be unlikely, leading to a higher RPE. Therefore, by completing all sets, we assume an RPE of around 8.


  1. Failing some worksets
    • When completing some sets but failing others, the e1RM is determined assuming an max-effort level corresponding to an RPE of 10
    • Example: Goal is 5x5x100kg, but only 5/4/4/4/4 x100kg is completed. The calculated e1RM is 115.9kg (5x100kg@RPE 10)

Why it works like this:

  • When some sets are completed but others are not, we determine the RPE based on the inability to finish all target sets at the given weight. Since not all sets were completed, the effort level must be higher than 8, typically corresponding to an RPE of 10, indicating maximum effort.


  1. Failing all worksets
    • When failing all worksets, the e1RM is determined assuming a max-effort level corresponding to an RPE of 10
    • Example: Goal is 5x5x100kg, but only 4/4/4/4/4x100kg is completed. The calculated e1RM is 112.1kg. (4x100kg@RPE 10)

Why it works like this:

  • When no sets are completed but others are not, we determine the RPE based on the inability to finish all target sets at the given weight. Since all sets were not completed, the effort level must be 10, indicating maximum effort and still failure.


If you have any queries, please contact us at: support@stronglifts.com

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