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 of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The formula estimates your one-rep max based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation?
A: The formula provides a good estimate for most people, but actual 1RM may vary by ±5% depending on individual factors.

Q2: Can I test my actual 1RM?
A: Yes, but proper warm-up and safety precautions are essential. Consider having a spotter for exercises like bench press.

Q3: How often should I test my 1RM?
A: Beginners can test every 4-6 weeks, while advanced lifters may test every 8-12 weeks to allow for meaningful progress.

Q4: Does this work for all exercises?
A: The formula works best for compound lifts like bench press, squat, and deadlift. It's less accurate for isolation exercises.

Q5: Should I train at 100% of my 1RM?
A: Training at 100% 1RM is generally not recommended except for advanced lifters during peak phases. Most training should occur at 60-85% of 1RM.