Maximize Your Training Accuracy: the Verro e1RM Formula
Key Points:
The Importance of Tracking e1RM: Estimated 1RM (e1RM) is crucial for monitoring progress and optimizing training programs, even for non-powerlifters. It provides a dynamic and individualized measure of performance.
Limitations of Previous Models: Traditional formulas like Epley, Brzycki, and Lombardi assume linear relationships or fixed effort levels, which often fail to account for real-world variability.
Why the Verro Model Excels: By incorporating RPE and using a continuous formula derived from regression analysis, the Verro model delivers unmatched accuracy, flexibility, and ease of use for lifters of all levels.
INTRODUCTION
In the fitness world, the one-rep max (1RM) is often hailed as the gold standard for assessing strength. Accurately estimating your 1RM can inform training programs, track progress, and ensure effective and safe workouts. Even if you aren’t a powerlifter or concerned about your true one-rep max, tracking estimated 1RM (e1RM) is a powerful tool for good training. It provides a dynamic measure of your progress, helping you optimize performance and recovery over time.
The work of Mike Tuchscherer and the team at Reactive Training Systems has revolutionized this space by incorporating RPE (Rate of Perceived Exertion) into e1RM calculations. Their groundbreaking chart-based approach has become a cornerstone for lifters around the world. Inspired by their innovations, the Verro formula builds upon their insights, offering an easier and more accessible way to calculate e1RM without constant reference to charts. By analyzing existing data and performing regression modeling, we were able to derive a continuous formula that seamlessly integrates reps, RPE, and weight for accurate and scalable 1RM estimation.
Traditional 1RM Formulas
Epley Formula: e1RM = Weight × (1 + 0.0333 × Reps)
The Epley Formula was developed by Dr. Boyd Epley, a pioneering strength coach and founder of the National Strength and Conditioning Association (NSCA), to estimate an individual's one-repetition maximum (e1RM) based on submaximal lifts. Introduced in the 1980s, it became a practical tool for athletes and coaches to calculate maximal strength without requiring the risk of attempting a true 1RM, especially in less experienced lifters or when safety was a concern.
The formula, e1RM = Weight × (1 + 0.0333 × Reps), reflects Dr. Epley's observations on the relationship between weight and repetitions, assuming that performance decreases linearly as repetitions increase. While initially intended for powerlifting and athletic training, the formula has since gained widespread adoption in various fitness disciplines for tracking strength progress and designing effective programs.
Strengths: Simple and effective for low-rep sets.
Limitations: Assumes a linear relationship between reps and strength, which breaks down at higher reps or lower intensities.
Lombardi Formula: e1RM = Weight × Reps^0.10
The Lombardi Formula was introduced in the late 1980s as part of a broader effort to refine one-repetition maximum (e1RM) estimation techniques for strength training. Named after its creator, it sought to address the limitations of linear models like the Epley Formula by incorporating a nonlinear relationship between weight and repetitions, recognizing that performance decline across reps is not purely linear.
This innovation was particularly suited to athletes with varying levels of muscular endurance, as it adjusts for the diminishing returns seen with higher repetitions. While it gained less widespread adoption than formulas like Epley or Brzycki, the Lombardi Formula remains a valuable tool for coaches and athletes seeking to estimate maximum strength, especially in cases where endurance plays a significant role in performance.
Strengths: Better for experienced lifters who maintain form under fatigue.
Limitations: Assumes all reps are equally taxing, which isn’t always true.
Brzycki Formula: e1RM = Weight / (1.0278−(0.0278×Reps))
The Brzycki Formula was introduced by Matt Brzycki, a strength coach and author, in the early 1990s as a method for estimating an individual’s one-repetition maximum (e1RM) based on submaximal absolute intensity data. Recognizing the potential risks and impracticality of testing a true 1RM for all athletes, especially in non-competitive settings, Brzycki developed his formula to provide a safer alternative while maintaining accuracy.
The formula adjusts for the number of repetitions completed, assuming a nonlinear decrease in performance as reps increase. It is particularly accurate for sets performed with 10 reps or fewer. The Brzycki Formula has since become a staple in strength training, widely used by coaches and fitness professionals to track progress and design strength programs efficiently.
Strengths: Relatively accurate for sets between 1 and 10 reps.
Limitations: Overestimates 1RM at higher reps and doesn’t account for varying effort levels (RPE).
While these models provide a foundation, they fail to capture key variables like perceived effort (RPE), which is critical for individualized programming.
The Verro Formula
Verro Formula: Weight / (0.7279−(0.0268 × Reps) + (0.0275 × RPE))
The Verro formula for estimating one-repetition maximum (e1RM) incorporates several innovative features to provide a more accurate and practical tool for lifters of all levels. By integrating Rate of Perceived Exertion (RPE), the formula personalizes strength assessments based on the lifter’s perceived difficulty, adjusting for factors such as fatigue, form breakdown, sleep, or stress. This ensures that the calculated e1RM reflects real-world strength rather than an idealized scenario. Additionally, the Verro model employs non-linear scaling for reps, addressing the diminishing returns seen as repetition counts increase. This approach prevents overestimations for higher-rep sets and underestimations for lower-rep efforts, offering a balanced and realistic output.
Designed to adapt across diverse lifting populations, the Verro formula dynamically scales to meet the needs of both beginners and elite athletes, making it a versatile tool for all strength levels. Its design is inspired by industry leaders like Mike Tuchscherer and the team at Reactive Training Systems, who pioneered the integration of RPE into e1RM calculations. While their chart-based methodology has been foundational in strength training, the Verro formula builds on their work by creating a continuous calculation that eliminates the need for manual chart references. This advancement makes the process more user-friendly and accessible.
To ensure accuracy and reliability, the Verro formula was validated through regression analysis, aligning closely with existing 1RM percentages derived from chart data. By leveraging statistical modeling, the formula streamlines the estimation process, combining precision with efficiency to meet the demands of modern strength training.
COMPARISON
Let’s evaluate a lifter performing 1, 5, 10, and 20 reps at 100lbs under RPEs 10, 8, and 6 using all the formulas:
The Verro formula outperforms the other established formulas (Epley, Lombardi, and Brzycki) for estimating e1RM because it incorporates multiple variables and non-linear adjustments that make it more responsive to real-world lifting scenarios. Here’s why:
Incorporation of RPE
Unlike the traditional formulas, the Verro formula includes Rate of Perceived Exertion (RPE) as a variable. This allows it to account for the lifter's subjective effort, which reflects factors like fatigue, form breakdown, and external influences (e.g., stress, sleep quality).
For example, as shown in the chart, at the same reps and weight, the e1RM calculated by the Verro formula adjusts depending on the RPE, making it more adaptable to variations in effort levels. Other formulas produce a static e1RM for a given weight and rep count, regardless of perceived effort.
Non-Linear Scaling for Reps
The Verro formula includes a non-linear relationship between reps and strength estimation. Traditional formulas, like Epley, assume a linear decline in strength as reps increase, which can lead to inaccuracies—overestimating e1RM for higher reps or underestimating it for lower reps.
For instance, in the chart, the Verro formula provides more realistic e1RM values for sets at both high (e.g., 10 reps) and low (e.g., 1-5 reps) rep ranges compared to the relatively rigid estimates from the Epley or Brzycki formulas.
Dynamic Scalability
The Verro formula is designed to adapt across different populations of lifters, from beginners to elite athletes. By incorporating both RPE and reps, it adjusts dynamically to the lifter's performance and effort level, offering better scalability and accuracy.
This dynamic adaptation is evident in how the Verro formula provides distinct e1RM estimates at varying RPEs (e.g., 6, 8, and 10) within the same weight and rep range, whereas other formulas remain unchanged.
Modern Validation:
The Verro formula is built upon regression analysis and validated against real-world lifting data, aligning closely with established 1RM percentage charts. This ensures its outputs are both accurate and practical, eliminating the need for manual chart referencing like older methods require.
Practical Utility:
By combining weight, reps, and RPE into a continuous formula, the Verro method simplifies the process of estimating e1RM without sacrificing accuracy. It eliminates the oversimplifications of the Epley or Lombardi formulas, which don’t consider lifter effort or contextual factors.
In summary, the Verro formula’s integration of RPE, non-linear scaling, and dynamic adaptability makes it better suited for capturing the complexities of real-world lifting performance. It offers a more accurate, context-sensitive estimate of e1RM compared to traditional formulas, which are limited by their static nature and linear assumptions.
Conclusion
The Verro 1RM formula represents a leap forward in strength estimation. By integrating RPE and accounting for non-linear relationships, it offers unparalleled precision and adaptability. While traditional models laid the groundwork, the Verro formula refines and personalizes 1RM calculations for today’s diverse lifting population. Building upon the innovations of Mike Tuchscherer and Reactive Training Systems, this formula honors their contributions while making 1RM calculations easier and more accessible for all.
At Verro, we’re committed to blending scientific rigor with practical experience to craft training methods that deliver results. The Verro 1RM formula is a testament to that commitment—because every lift, like every lifter, is unique.
DISCLAIMER
This article is for informational and educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or certified fitness professional before starting any new training program, especially if you have any pre-existing health conditions or injuries. Individual results may vary, and adjustments to training volume, exercise selection, and intensity should be made based on your personal recovery capacity, experience level, and goals.