1. What is 1RM?

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a standard measure used in strength training to assess an individual's maximum strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your one-rep max based on the weight you can lift for multiple repetitions. The equation assumes a linear relationship between repetitions and percentage of 1RM.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, tracking progress, and setting appropriate weights for different training intensities.

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the maximum number of repetitions you could perform with that weight. The calculator works best for rep ranges between 1 and 36.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate for most people, but individual variations in muscle fiber composition and training status can affect accuracy.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing is more accurate but carries higher injury risk. Estimation is safer for beginners or those without proper supervision.

Q3: Does this work for all exercises?
A: The formula works best for compound lifts like bench press, squat, and deadlift. It may be less accurate for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks is typical, depending on your training program and progress rate.

Q5: Can I use this for bodyweight exercises?
A: The formula can estimate 1RM for weighted bodyweight exercises, but not for pure bodyweight exercises like pull-ups.