1. What is 1RM?

1RM (One-Repetition Maximum) is the maximum amount of weight you can lift for one repetition of a given exercise. For beginners, this simplified formula provides a safe estimate without requiring maximal effort testing.

2. How Does the Calculator Work?

The calculator uses the beginner's 1RM equation:

Where:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed (1-30)

Explanation: This formula provides a conservative estimate of your 1RM based on submaximal lifting, ideal for beginners who shouldn't attempt true 1RM testing.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps design training programs by determining appropriate training weights for different intensity levels.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use a weight you can lift for 5-15 reps for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: Why use this formula instead of others?
A: This simplified version is safer for beginners than formulas requiring maximal effort or very high reps.

Q2: How accurate is this for beginners?
A: It provides a conservative estimate that prevents beginners from overestimating their true 1RM capacity.

Q3: When should I retest my 1RM?
A: Every 4-8 weeks as you gain strength, but always use submaximal testing (5-15 reps) as a beginner.

Q4: Should I actually lift my 1RM?
A: Not as a beginner. Use this estimate to determine training weights (e.g., 70-80% of 1RM for hypertrophy).

Q5: Does this work for other exercises?
A: It's specifically designed for bench press. Other exercises may require different formulas.