1. What is One-Rep Max?

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.

2. How Does the Calculator Work?

The calculator uses the Brzycki formula:

Where:

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

Explanation: This formula estimates your one-rep max based on how many reps you can perform with a submaximal weight.

3. Importance of One-Rep Max

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

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use a weight that allows between 2-10 reps for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: How accurate are 1RM calculators?
A: They provide reasonable estimates but actual max may vary by ±5-10% depending on individual factors.

Q2: Should I actually test my 1RM?
A: Only if you're experienced. Testing true 1RM requires proper technique and can be risky for beginners.

Q3: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, deadlift. Less accurate for isolation exercises.

Q4: How often should I recalculate?
A: Every 4-8 weeks as your strength changes. Don't over-test as it can interfere with training.

Q5: Are there other formulas?
A: Yes, like Epley or Lombardi formulas, but Brzycki is most commonly used and generally accurate.