1. What is 1 Rep Max (1RM)?

The 1 Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. For bench press, it's a common measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed

Explanation: This formula estimates your maximum one-rep capacity based on how much weight you can lift for multiple reps.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and determining appropriate weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you used for your bench press and how many reps you completed with that weight. Use the same unit (kg or lbs) consistently.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate for most people, but actual 1RM may vary based on individual factors like muscle fiber composition and training specificity.

Q2: What's the best rep range to test for 1RM estimation?
A: 3-8 reps typically give the most accurate estimates. Very high reps (15+) may underestimate your true 1RM.

Q3: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. Estimation is safer, while experienced lifters with proper spotting can test directly.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.

Q5: Does this work for other exercises?
A: This formula is specifically designed for bench press. Other exercises may require different formulas.