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 metric for measuring upper body strength and designing training programs.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

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

Explanation: This formula estimates your one-rep max based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in setting appropriate training weights, tracking progress, and designing periodized training programs with proper intensity levels.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation?
A: This formula provides a good estimate but may vary ±5% from actual 1RM. For most accurate results, test your actual 1RM with proper spotting.

Q2: What if I did more than 10 reps?
A: The formula becomes less accurate with higher rep counts (>10). For best results, test with weights that allow 2-10 reps.

Q3: Should I use kg or lbs?
A: The calculator works with either unit - just be consistent with the unit you choose.

Q4: How often should I test my 1RM?
A: Beginners can test every 4-6 weeks, advanced lifters every 8-12 weeks. Frequent testing can lead to overtraining.

Q5: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Epley, and Lombardi. This formula is simpler and works well for most lifters.