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. It's a standard measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( weight \) — The weight lifted
• \( reps \) — The number of repetitions performed

Explanation: This formula estimates your 1RM based on submaximal lifting performance, allowing you to calculate your maximum strength without actually attempting a 1RM lift.

3. Importance of 1RM Calculation

Details: Knowing your 1RM is essential for designing effective strength training programs, tracking progress, and determining appropriate training weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted (in kg or lbs), the number of reps you performed (1-30), and the calculator will estimate your 1RM. For best results, use a weight that allows 3-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Testing 1RM can be dangerous, especially for beginners. Estimation formulas provide a safer alternative.

Q2: How accurate are 1RM estimation formulas?
A: They're reasonably accurate for most people within the 3-10 rep range. Accuracy decreases for very high or very low rep counts.

Q3: Should I use kg or lbs?
A: Use whichever unit you're comfortable with. The calculation works the same for both.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.

Q5: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.