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. It's a standard measurement used to assess strength and track progress in resistance training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — The weight you lifted (kg or lbs)
• \( reps \) — The number of repetitions you performed (1-10)

Explanation: This formula estimates your maximum strength based on submaximal loads. It's most accurate for 1-10 repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, setting appropriate weights for different rep ranges, and tracking strength progress over time.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-10). The calculator will estimate your one-rep max. For best results, test with weights that allow 3-6 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation formulas provide a safer alternative while still being reasonably accurate.

Q2: How often should I test my 1RM?
A: Every 4-8 weeks is typical. More frequent testing isn't recommended as strength gains take time.

Q3: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and O'Conner. Epley is one of the most commonly used.

Q4: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. Accuracy may vary for isolation exercises.

Q5: Should beginners use this calculator?
A: Beginners should focus on technique first. After 3-6 months of consistent training, 1RM estimation becomes more meaningful.