1. What is 1RM?

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 of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( w \) — Weight lifted (kg)
• \( r \) — Number of repetitions performed

Explanation: This formula estimates your one-rep max based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and determining appropriate training loads.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-10 reps). For most accurate results, use weights that cause failure between 3-8 reps.

5. Frequently Asked Questions (FAQ)

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

Q2: How accurate are 1RM calculators?
A: They provide good estimates for most people, but individual variations exist. The formula tends to be most accurate for 3-8 reps.

Q3: Should I test my 1RM regularly?
A: For most lifters, testing every 8-12 weeks is sufficient to track progress without excessive fatigue.

Q4: 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.

Q5: How should I warm up before testing?
A: Perform 2-4 warm-up sets with progressively heavier weights, resting 2-3 minutes between attempts.