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 common measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight you lifted (kg)
• \( Reps \) — Number of repetitions performed (1-10)

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

3. Importance of 1RM Estimation

Details: Knowing your 1RM helps in designing training programs, tracking progress, and setting appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of reps (2-10 reps recommended for accurate estimation). Use a weight that brings you to failure at the specified rep count.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate instead of testing actual 1RM?
A: Testing true 1RM can be risky without proper preparation. Estimation is safer and sufficient for most training purposes.

Q2: How accurate are these estimates?
A: Estimates are typically within ±5% of actual 1RM when using 2-10 reps. Accuracy decreases with higher rep ranges.

Q3: Should I test my 1RM regularly?
A: For most lifters, testing every 8-12 weeks is sufficient. Advanced lifters may test more frequently.

Q4: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner. Epley is among the most accurate for bench press.

Q5: Does this work for all exercises?
A: While applicable to most lifts, accuracy may vary by exercise. Bench press estimates tend to be most reliable.