1. What is One-Rep Max (1RM)?

One-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 and is used to determine training loads.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed
• 0.0333 — Constant coefficient

Explanation: The equation estimates your maximum strength based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, tracking progress, and ensuring you're training at appropriate intensities for your goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (typically between 2-10 reps for accurate estimation). The calculator works for any resistance exercise, though it's most commonly used for bench press.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The estimation is reasonably accurate for 2-10 reps. For higher rep ranges, accuracy decreases.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. Estimation is safer, but experienced lifters can test under proper supervision.

Q3: Does this work for all exercises?
A: It works best for compound lifts (bench press, squat, deadlift). Accuracy may vary for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, as your strength changes with training.

Q5: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and O'Conner, which may give slightly different estimates.