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1RM (One Rep Max) Equation:
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The 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 used in strength training to assess an individual's maximum strength capacity.
The calculator uses the Epley formula:
Where:
Explanation: The formula estimates your one-rep max based on how much weight you can lift for multiple repetitions. The more reps you can perform with a given weight, the higher your estimated 1RM will be.
Details: Knowing your 1RM is crucial for designing effective strength training programs. It helps determine appropriate training loads for different goals (strength, hypertrophy, endurance) and track progress over time.
Tips: Enter the weight you lifted (in kg or lbs), the number of repetitions you performed (between 1-30), and select your preferred unit of measurement. For best results, use a weight that allows you to perform between 2-10 reps to failure.
Q1: Why use the Epley formula instead of other 1RM formulas?
A: The Epley formula is one of the most commonly used and provides a good balance between simplicity and accuracy for most lifters.
Q2: How accurate are 1RM calculators?
A: They provide estimates that are generally within 5-10% of your actual 1RM. Individual variations in muscle fiber composition and technique can affect accuracy.
Q3: When should I test my actual 1RM?
A: Direct 1RM testing should only be done by experienced lifters with proper spotters. Beginners should stick to estimated calculations.
Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you can perform significantly more reps with a given weight than before.
Q5: Can I use this for all exercises?
A: It works best for compound lifts (squat, bench, deadlift). For isolation exercises or those with high technical demands, estimates may be less accurate.