1. What is One-Rep Max (1RM)?

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. For bench press, it's a common measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your maximum strength based on how much weight you can lift for multiple repetitions.

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 weight you lifted and how many repetitions you performed with that weight. The calculator will estimate your one-rep maximum.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate, but actual 1RM can vary based on individual factors. For most accurate results, test your actual 1RM with proper spotting.

Q2: What's the maximum number of reps I should use for estimation?
A: For best accuracy, use rep counts between 2-10. The formula becomes less accurate with higher rep ranges.

Q3: Should I use kg or lbs?
A: The calculator works with either unit - just be consistent with your measurements.

Q4: How often should I test my 1RM?
A: Beginners can test every 4-6 weeks, while advanced lifters might test every 8-12 weeks to allow for meaningful strength gains.

Q5: Is this formula specific to bench press?
A: While designed for bench press, it can provide rough estimates for other lifts, though some exercises may require different formulas.