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 women's bench press, this calculator uses a specific formula to estimate your 1RM based on submaximal lifts.

2. How Does the Calculator Work?

The calculator uses the Women's Bench Press formula:

Where:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed
• 0.9 — Adjustment factor for women

Explanation: This formula accounts for the relationship between weight lifted and repetitions performed, with a gender-specific adjustment factor.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use a weight that challenges you in the 2-10 rep range for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: Why is there a different formula for women?
A: Women typically have different strength-to-bodyweight ratios and muscle fiber distributions, requiring a gender-specific adjustment.

Q2: How accurate is this calculator?
A: It provides a good estimate, but actual 1RM may vary by ±5-10%. For exact measurement, perform a true 1RM test with proper supervision.

Q3: What's the safest way to test 1RM?
A: Always warm up properly and have a spotter. Increase weight gradually with 2-5 minute rests between attempts.

Q4: How often should I test my 1RM?
A: Every 4-8 weeks for beginners, 8-12 weeks for intermediate lifters. Frequent testing increases injury risk.

Q5: Can I use this for other exercises?
A: This formula is specifically designed for women's bench press. Other exercises may require different formulas.