1. What is 1 Rep Max?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a standard measure used to assess strength and to determine appropriate training weights.

2. How Does the Calculator Work?

The calculator uses the Brzycki formula:

Where:

• \( weight \) — The weight you lifted (kg)
• \( reps \) — The number of repetitions you performed (1-15)

Explanation: This formula estimates your 1RM based on submaximal loads, allowing you to determine your maximum strength without actually attempting a 1RM lift.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the number of reps you performed (between 1-15 for best accuracy). The calculator works best when the reps are between 3-10.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Testing 1RM directly can be dangerous, especially for beginners. Estimation formulas provide a safer alternative.

Q2: How accurate are 1RM calculators?
A: They're reasonably accurate for most people, but individual variations exist. The estimates are most accurate when using 3-10 reps.

Q3: Should I test my 1RM regularly?
A: For most trainees, testing every 4-8 weeks is sufficient to track progress without excessive fatigue or injury risk.

Q4: Are there different 1RM formulas?
A: Yes, other popular formulas include Epley, Lombardi, and O'Conner. Brzycki tends to be more conservative at higher rep ranges.

Q5: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.