For your upper body, find the heaviest weight you can bench, deadlift or squat 4-to-6 times and plug it into this equation: (4-to-6RM x 1.1307) + 0.6998. So if you can do 5 reps of 60kg, then according to the formula – (60 x 1.1307) + 0.6998 – your 1RM will be 68.5kg.

What is the Epley equation?

The Epley (1985) equation is as follows: (0.033 × Number of repetitions × Weight) + Weight.

How do I calculate my max?

For your upper body, find the heaviest weight you can bench, deadlift or squat 4-to-6 times and plug it into this equation: (4-to-6RM x 1.1307) + 0.6998. So if you can do 5 reps of 60kg, then according to the formula – (60 x 1.1307) + 0.6998 – your 1RM will be 68.5kg.