1. What is 1RM?

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 to assess strength and to determine training loads.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: This formula estimates your one-rep max based on the weight you can lift for multiple repetitions. The more reps you can do with a weight, the higher your estimated 1RM will be.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, tracking strength progress, and determining appropriate weights for different training intensities.

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 brings you to failure within 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation?
A: The Epley formula provides a good estimate for most people, but individual variations in muscle fiber composition can affect accuracy.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative for most lifters.

Q3: Does this work for all exercises?
A: This formula works best for compound lifts like bench press, squat, and deadlift. It may be less accurate for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.

Q5: Can I use this for bodyweight exercises?
A: No, this formula is designed for weighted exercises where you can progressively increase the load.