1. What is One Repetition Maximum (1RM)?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a common measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. The more reps you can do, the further your 1RM is from the tested weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking progress, and determining appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-30). For best results, use a weight you can lift for no more than 10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate are 1RM calculators?
A: They provide estimates that are generally within 5-10% of actual 1RM for most people, but individual variations exist.

Q2: Should I test my actual 1RM?
A: Direct 1RM testing is more accurate but carries higher injury risk. It's recommended only for experienced lifters with proper technique.

Q3: Can I use this for all exercises?
A: It works best for compound lifts (squat, bench, deadlift). Accuracy may vary for isolation exercises or those with different strength curves.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, as your strength changes with training. More frequent testing isn't necessary as strength gains take time.

Q5: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and O'Conner. Epley is one of the most commonly used for general purposes.