1. What is 1RM Bench Press?

The 1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise. For bench press, it's a key measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The equation estimates your maximum single-rep capacity based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of reps. For best accuracy, use a weight you can lift for 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but actual 1RM may vary by ±5% depending on individual factors.

Q2: Can I use this for other exercises?
A: While designed for bench press, it can provide rough estimates for other lifts, though some exercises may require different formulas.

Q3: How often should I test my actual 1RM?
A: Direct 1RM testing is stressful; limit to every 8-12 weeks. Use estimates in between.

Q4: Why does the formula use 0.0333?
A: This coefficient was derived from empirical data on the relationship between reps and maximum capacity.

Q5: What if I can do more than 10 reps?
A: For higher rep ranges (10+), the Brzycki formula might be more accurate: \( 1RM = weight \times (36 / (37 - reps)) \).