1. What is the 1RM Equation?

The 1RM (One Repetition Maximum) equation estimates the maximum weight you can lift for one repetition based on your performance with submaximal weights. This is particularly useful for bench press training and programming.

2. How Does the Calculator Work?

The calculator uses the 1RM equation:

Where:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed

Explanation: The equation accounts for the relationship between repetitions performed and maximum capacity, with the formula becoming increasingly accurate for reps between 1-10.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and determining appropriate training loads for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted and the number of clean repetitions you performed. For best results, use a weight that allows between 2-10 reps before failure.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: The formula is reasonably accurate for reps ≤10, but becomes less reliable for higher rep ranges. Actual 1RM testing is always more accurate.

Q2: Can I use this for other exercises?
A: While designed for bench press, it can provide rough estimates for other compound lifts, though specific formulas may be more accurate.

Q3: Why does the formula have 36 and 37?
A: These constants were derived from empirical data on the relationship between repetitions and percentage of 1RM.

Q4: Should I actually test my 1RM?
A: For beginners, estimation is safer. Experienced lifters can test 1RM with proper warm-up and spotting.

Q5: How often should I recalculate?
A: Recalculate every 4-8 weeks as your strength changes, or whenever you can do more reps with the same weight.