Home
Back
1RM Equation:
| From: | To: |
The 1 Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a standard measurement used to assess strength and to determine training loads for resistance training programs.
The calculator uses the following equation:
Where:
Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. The relationship between reps and 1RM is non-linear - the more reps you can do, the smaller percentage of your 1RM each rep represents.
Details: Knowing your 1RM helps in designing effective strength training programs. Many training protocols use percentages of 1RM to determine appropriate training loads for different goals (strength, hypertrophy, endurance).
Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1 and 36). For best results, use a weight you can lift for no more than 10-12 reps. All values must be valid (weight > 0, reps between 1-36).
Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation from submaximal loads is safer while still providing useful information.
Q2: How accurate is this estimation?
A: The formula provides a reasonable estimate for most people, but individual variations exist. It tends to be most accurate for reps between 1-10.
Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks can help track progress, but frequent testing increases injury risk. Many athletes use estimated 1RM from training logs.
Q4: Does this work for all exercises?
A: The formula works best for compound lifts like squats, bench press, and deadlifts. It may be less accurate for isolation exercises.
Q5: How should I warm up for a 1RM test?
A: If testing directly, perform several warm-up sets with gradually increasing weight, saving maximum effort for the final attempt.