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

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for one complete repetition of a given exercise. For bench press, it's a key measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your maximum strength based on how much weight you can lift for multiple repetitions.

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 the number of repetitions you completed with that weight. The calculator will estimate your one-rep maximum.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate for most people, but actual 1RM may vary based on individual factors like muscle fiber composition and training experience.

Q2: Should I test my actual 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative, though experienced lifters may benefit from occasional actual 1RM tests.

Q3: Does this work for other exercises?
A: While designed for bench press, it can provide rough estimates for other lifts, though some exercises may require different formulas.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks is typical, depending on your training program and progress.

Q5: Can I use this for training percentages?
A: Yes, once you have your estimated 1RM, you can calculate percentages of it for different training goals (e.g., 70% for hypertrophy, 85% for strength).