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. It's a standard measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: This formula estimates your maximum strength based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of repetitions. For best accuracy, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate, but actual 1RM may vary by ±5-10% depending on individual factors.

Q2: Should I test my actual 1RM?
A: Only if you're experienced. Testing true 1RM requires proper technique and can be risky without spotters.

Q3: Does this work for other exercises?
A: While designed for bench press, it can estimate 1RM for similar compound lifts like squats or deadlifts.

Q4: Why use 30 in the formula?
A: The number 30 is an empirically derived constant that accounts for the relationship between submaximal reps and maximal strength.

Q5: How often should I calculate my 1RM?
A: Every 4-8 weeks to track progress, as strength levels change with training.