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One-Rep Max (1RM) Equation:
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The one-repetition maximum (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. It's a common measure of strength in weight training and is used to determine training intensities.
The calculator uses the following equation:
Where:
Explanation: This equation estimates your maximum strength based on how much weight you can lift for multiple repetitions. The formula accounts for the inverse relationship between repetitions and weight lifted.
Details: Knowing your 1RM helps in designing effective training programs by allowing you to train at specific percentages of your maximum strength. It's essential for periodization and progressive overload in strength training.
Tips: Enter the weight you lifted (in kg or lbs) and the number of repetitions you performed with that weight (between 1 and 36). The calculator will estimate your one-rep max for that exercise.
Q1: How accurate is this 1RM estimation?
A: The formula provides a good estimate for most people, but actual 1RM can vary based on individual factors like muscle fiber composition and training specificity.
Q2: What's the best way to test my actual 1RM?
A: After proper warm-up, gradually increase weight with adequate rest until you reach a weight you can lift only once with good form. Always have a spotter for safety.
Q3: How often should I test my 1RM?
A: Beginners can test every 4-6 weeks, while advanced lifters may test every 8-12 weeks. Frequent testing can lead to overtraining.
Q4: Can I use this for other exercises besides bench press?
A: Yes, this formula works for most compound lifts, though accuracy may vary slightly between different exercises.
Q5: Why can't I enter more than 36 reps?
A: The formula becomes less accurate with very high repetitions. For endurance training, different metrics are more appropriate.