531 Calculator (Lifting Program)
Unit Converter ▲
Unit Converter ▼
| From: | To: |
| Estimated Max Lift of Exercise (lbs) | {{ estimatedMax }} |
| 5 Rep Weight | {{ fiveRepWeight }} |
| 3 Rep Weight | {{ threeRepWeight }} |
| 1 Rep Weight | {{ oneRepWeight }} |
The 531 Calculator is a valuable tool for weightlifters following the 5/3/1 lifting program, a popular strength training regimen developed by Jim Wendler. This calculator helps in estimating the maximum lift and appropriate weights for different rep ranges.
Historical Background
The 5/3/1 lifting program, created by strength coach Jim Wendler, is designed to increase strength in the squat, deadlift, bench press, and overhead press. It revolves around the principles of progressive overload and periodization, focusing on gradual improvement.
Calculation Formula
The estimated max lift and weights for different rep ranges are calculated as follows:
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Estimated Max Lift: \[ \text{Estimated Max} = \text{Weight Lifted} \times \left(1 + \frac{\text{Reps Performed}}{30}\right) \]
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Weights for Different Rep Ranges:
- 5 Rep Weight: 85% of Estimated Max