1. What is 1 Rep Max?

1 Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a common measure of strength in weight training and is used to determine training loads.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed

Explanation: The equation estimates your maximum strength based on how many times you can lift a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs by allowing you to train at specific percentages of your maximum strength.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of repetitions. For best results, use a weight that allows between 2-10 reps to failure.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It provides a good estimate but actual 1RM may vary by ±5-10%. The most accurate method is testing your actual 1RM with proper spotting.

Q2: What's the best rep range to use for estimation?
A: 3-8 reps provide the most accurate estimates. Higher rep ranges (10+) tend to underestimate true 1RM.

Q3: Should I test my actual 1RM?
A: Only if you're experienced with proper form and have a spotter. Beginners should stick to estimates from submaximal weights.

Q4: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. For isolation exercises, the estimate may be less accurate.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks as your strength changes, or whenever you can do more reps with your training weight.