What is unique about the Lander 1RM formula?

The Lander formula was specifically developed for bench press estimations and performs particularly well for upper body pressing movements compared to formulas derived from general resistance training data.

Is the Lander formula accurate for squats and deadlifts?

It can be used for any lift but was validated primarily for upper body pressing. Epley and Brzycki show comparable accuracy across more movement patterns.

1RM Calculator — Lander Formula

Estimate your one-rep max using the Lander formula: (100 × weight) ÷ (101.3 − 2.67123 × reps). Well validated for the bench press and upper body pressing movements.

1RM Lander

Estimate your one-rep max using the Lander formula: (100 × weight) ÷ (101.3 − 2.67123 × reps). Well validated for the bench press and upper body pressing movements.

Value 1

Value 2

Value 3

Enter values above and press Calculate to see the result.

How It Works

Estimate your one-rep max using the Lander formula: (100 × weight) ÷ (101.3 − 2.67123 × reps). Well validated for the bench press and upper body pressing movements

Each component has a specific meaning:

Lander formula: ÷ (101 — The lander formula: ÷ (101 recorded for the scenario being assessed.

Note: Interpret the 1rm lander result against the thresholds and context described above.

How to Use

Enter the Lander formula: ÷ (101 for the scenario you are assessing. Estimate your one-rep max using the Lander formula: (100 × weight) ÷ (101.3 − 2.67123 × reps). Well validated for the bench press and upper body pressing movements. Use the 1rm lander result to inform your calculation.