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 standard measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. It assumes a linear relationship between repetitions and percentage of 1RM.

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 maximum weight you can lift for the given number of repetitions. For best results, use a weight you can lift for 2-10 reps. The formula becomes less accurate beyond 10 reps.

5. Frequently Asked Questions (FAQ)

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

Q2: Should I test my actual 1RM?
A: Direct 1RM testing is more accurate but should only be done with proper technique and safety precautions.

Q3: Does this work for other exercises?
A: While designed for bench press, it can provide rough estimates for other lifts, though some exercises may need different formulas.

Q4: Why is 1RM important for training?
A: Training percentages are typically based on 1RM (e.g., 80% of 1RM for strength work), making it fundamental for program design.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks for beginners, or whenever you significantly increase your training weights.