1. What is 1 Rep Max?

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 common measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — The weight lifted (kg)
• \( reps \) — The number of repetitions performed

Explanation: This formula estimates your 1RM 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 weights for different rep ranges.

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.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this formula?
A: The Epley formula is reasonably accurate for 1-10 reps. Accuracy decreases with higher rep ranges.

Q2: Should I actually test my 1RM?
A: For beginners, estimation is safer. Experienced lifters can test 1RM with proper warm-up and spotters.

Q3: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Less accurate for isolation exercises.

Q4: How often should I calculate my 1RM?
A: Every 4-8 weeks to track progress, or when your training weights feel significantly easier.

Q5: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and Mayhew. Results may vary slightly between formulas.