1. What is the 1RM Equation?

The 1RM (One Repetition Maximum) equation estimates the maximum amount of weight you can lift for one repetition based on how much weight you can lift for multiple repetitions. This is commonly used for bench press but applies to other lifts as well.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The equation accounts for the relationship between submaximal weights and your true maximum capacity.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (ideally between 2-10 reps for best accuracy). The weight can be in either kilograms or pounds.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this formula?
A: The Epley formula is generally accurate within ±5% for most people, though individual variations exist.

Q2: What's the best rep range to use for estimation?
A: 3-6 reps typically gives the most accurate estimate. Higher reps (10+) may underestimate true 1RM.

Q3: Should I actually test my 1RM?
A: For beginners or those without proper spotting, estimation is safer. Experienced lifters can test with proper precautions.

Q4: Does this work for all exercises?
A: It works best for compound lifts (bench, squat, deadlift). Accuracy may vary for isolation exercises.

Q5: How often should I recalculate?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.