1. What is 1RM?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise. For bench press, it's a key 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 (1-36)

Explanation: This formula estimates your 1RM based on submaximal loads you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and setting appropriate training loads.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. The weight can be in kg or lbs as long as you're consistent.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: It's reasonably accurate for most people, but actual 1RM may vary based on individual factors like muscle fiber composition and technique.

Q2: What's the maximum number of reps I can enter?
A: The formula works best with reps between 1-36. Beyond 36 reps, the estimation becomes less accurate.

Q3: Should I actually test my 1RM?
A: For experienced lifters, occasional actual 1RM testing is valuable. Beginners should use estimations to avoid injury risk.

Q4: Does this work for other exercises?
A: This specific formula is optimized for bench press. Other exercises may require different formulas.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks for most trainees, as strength levels change with training.