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

The 1 Rep Max (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. It's a common measure of strength in weight training and is used to determine training loads for different programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed
• 0.033 — Empirical coefficient

Explanation: The equation estimates your one-rep maximum based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design effective training programs by allowing you to train at specific percentages of your maximum strength.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use a weight that allows between 2-10 reps for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be dangerous for beginners. Estimation provides a safer alternative while still being reasonably accurate.

Q2: How accurate is this formula?
A: The Epley formula is generally accurate within 2-5% for most people when using weights that allow 2-10 reps.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for tracking progress. More frequent testing can lead to overtraining.

Q4: Are there limitations to this formula?
A: It becomes less accurate for very high reps (>10) and doesn't account for differences between exercises or individual variations.

Q5: Can I use this for all exercises?
A: While primarily designed for bench press, it works reasonably well for other compound lifts like squats and deadlifts.