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 chart


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)


  2. 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)


  3. Failing all worksets
    • When failing all worksets, the e1RM is determined assuming an 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)


  4. Failing all reps of single workset
    • When failing to complete all reps of all worksets the app is not able to determine the e1RM since no weight was logged.

    • Example: Goal is 1x1x100kg, but 0x1x100kg (fail) is logged. The calculated e1Rm will display NA (Not applicable)


  5. Logging additional reps beyond the specified target:
    • When logging more reps than initially foreseen the e1RM is determined based of the performed reps and assuming a max-effort level (AMRAP) corresponding to an RPE of 10

    • Example: Goal is 5x5x100kg, but 5/5/5/5/12x100kg is logged. The calculated e1RM is 147.1kg (12x100kg@RPE 10)


  6. Logging more than 20 reps per workset
    • When logging more than 20 reps per workset the app is not able to determine the e1RM due to potential inaccuracies.

    • Example: When logging 5x21x100kg, the calculated e1RM will display NA


  7. Logging worksets using top/back-off sets rep scheme
    • When logging worksets using the top/back-off rep scheme, the e1RM is determined based on the topset and assuming a max-effort level corresponding to an RPE of 10

    • Example: Completing 5x80kg, 4x5 72.5kg. The calculated e1RM is 95,6kg (5x80kg@RPE 8)


  8. Completing a single workset
    • When logging a single workset, the e1RM is determined based on a max-effort level corresponding to an RPE of 10 .
    • Example: Completing single workset 1x5x115kg. The calculated e1RM is 133.3kg (5x115kg@RPE 10)


Use Cases


The table below offers a comprehensive breakdown of the e1RM calculator logic, presenting detailed use cases for clarity.

Scenario Description SetsxReps Failure Amrap Goal Done e1RM e1RM calculation
User completes target sets and reps Straight No No 5x5 80kg 5x5 80kg 98.6kg 5x80kg@8
User completes target reps of at least one workset but fails target reps of remaining worksets Straight Yes No 5x5 80kg 5/5/5/5/3 80kg 92.6kg 5x80kg@10
User fails to complete target reps of all worksets Straight Yes No 5x5 80kg 4/4/4/4/4 80kg 89.6kg 4x80kg@10
User logs more reps than target reps Straight No Yes 5x5 80kg 5/5/5/5/12 x 80kg 127.8kg 12x80kg@10
User logs more than 12 reps per workset Straight No No 5x20 80kg 5x20 80kg NA for > 12 reps NA for > 12 reps
User logs a single set of 1 repetition (1x1) Single No No 1x1 80kg 1x1 80kg 80kg 1x80kg@10
User logs a single set of 1 repetition (1x1) Single Yes No 1x1 80kg 1x0 80kg 0kg NA
User logs a single set with more reps than target reps Single No Yes 1x1 80kg 1x5 80kg 92,6kg 5x80kg@10
User logs a single set Single No No 1x5 80kg 1x5 80kg 92.6kg 5x80kg@10
User utilizes ramp set rep scheme with single repetitions worksets, and fails target reps of final workset Ramp Yes No 1x70, 1x80, 1x90 1x70, 1x80, 0x90 80kg 1x80kg@10
User utlizes ramp set rep scheme and completes target sets and reps Ramp No No 10x100kg, 10x110kg, 10x120kg 10x100kg, 10x110kg, 10x120g 176.4kg 10x120@8
User utilizes ramp set rep scheme and completes more reps than target reps Ramp No Yes 1x100kg, 1x110kg, 1x120kg 1x100kg, 1x110kg, 5x120kg 139kg 5x120@10
User utlizes ramp set rep scheme and fails to complete target sets and reps Ramp Yes No 10x100kg, 10x110kg, 10x120kg 10x100kg, 10x110kg, 8x120g 152.6kg 8x120@10
User utilizes top/back-off rep scheme and completes all worksets Top/back-off No No 5x80kg, 4x5 72.5kg 5x80kg, 4x5 72.5kg 95.6kg 5x80kg@10
User utilizes top/back-off rep scheme, completes topset but fails target reps back-off sets Top/back-off Yes No 5x80kg, 4x5 72.5kg 5x80kg, 4/4/4/4 72.5kg 95.6kg 5x80kg@10
User utilizes top/back-off rep scheme and completes more reps than target reps Top/back-off No Yes 5x80kg, 4x5 72.5kg 8x80kg, 4x5 72.5kg 101.8kg 8x80kg@10
User utilizes top/back-off rep scheme, fails topset but completes target reps back-off sets Top/back-off Yes No 5x80kg, 4x5 72.5kg 3x80kg, 4x5 72.5kg 86.7kg 3x80@10
User utilizes pyramid rep scheme and completes target sets and reps Pyramid No No 10/8/6x80kg 10/8/6x80kg 117.6kg 10x80@8
User utilizes pyramid rep scheme and fails to complete target reps of at least one workset Pyramid Yes No 10/8/6x80kg 10/8/6x80kg 108.2kg 10x80@10
User utilizes pyramid rep scheme and completes more reps than target reps Pyramid No Yes 10/8/6x80kg 12/10/8x80kg 117,6kg

12x80@10


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, as mentioned previously. However, in a later version, we plan to introduce a feature that allows users to input their own RPE. This enhancement will lead to a more accurate estimation of the Estimated 1 Rep Max (e1RM) and enable smarter weight progression for users

Stronglifts e1RM table


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

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