1. What is the 1RM Calculation?

The 1RM (One Repetition Maximum) calculation estimates the maximum amount of weight you can lift for one repetition of a given exercise. It's a fundamental measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your 1RM based on submaximal loads, allowing you to determine training weights without actually performing a maximal lift.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, setting appropriate training loads, and tracking strength progress over time.

4. Using the Calculator

Tips: Enter the weight you lifted and the number of repetitions you performed with that weight. Select the appropriate unit (kg or lbs). For best results, use a weight that allows between 2-10 reps.

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 by ±5% depending on individual factors.

Q2: What's the difference between this and other 1RM formulas?
A: This is a simpler formula that works well for moderate rep ranges. Other formulas like Epley or Brzycki may be more accurate for very low or high rep ranges.

Q3: How often should I test my 1RM?
A: Direct 1RM testing should be done sparingly (every 8-12 weeks). Use estimated 1RM calculations more frequently to adjust training weights.

Q4: Can I use this for all exercises?
A: This works best for compound lifts like squats, bench press, and deadlifts. It may be less accurate for isolation exercises.

Q5: What's the connection to 5/3/1 training?
A: The 5/3/1 program uses percentages of your 1RM to determine training weights for each workout cycle.