Using Epley's formula of estimated 1RM:
1RM = weight x reps x 0.0333 + weight
m = 0.0333wr + w
m - w = 0.0333wr
r = (m - w) / 0.0333w
Where the estimated 1RM is the next heavier weight in the series.
The minimum number of reps required to progress up the weights for barbells or dumbbells with 2.5kg increments:
2.5kg to 5kg: 30
5kg to 7.5kg: 15
7.5kg to 10kg: 10
10kg to 12.5kg: 8
12.5kg to 15kg: 6
15kg to 17.5kg: 5
17.5kg to 20kg: 4
20kg to 22.5kg: 4
22.5kg to 25kg: 4
25kg to 27.5kg: 3
27.5kg to 30kg: 3
30kg to 32.5kg: 3
32.5kg to 35kg: 3
35kg to 37.5kg: 3
37.5kg to 40kg: 2
40kg to 42.5kg: 2
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.
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72.5kg to 75kg: 2
75kg to 77.5kg: 1
77.5kg to 80kg: 1
The minimum number of reps required to progress up the weights for kettlebells with 4kg increments:
8kg to 12kg: 15
12kg to 16kg:10
16kg to 20kg: 8
20kg to 24kg: 6
24kg to 28kg: 5
28kg to 32kg: 5
The minimum number of reps required to progress up the weights for clubbells with 5lb increments:
5lb to 10lb: 30
10lb to 15lb: 15
15lb to 20lb: 10
20lb to 25lb: 8
25lb to 35lb: 12
35lb to 45lb: 9
Comments: The heavier the working weight, the less reps are required to move up a weight. At weights of 75kg and above (for barbells) it is possible to work singles and go up the next weights.
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