1. What is 1 Rep Max?

The 1 Rep Max (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. For deadlifts, it's a key measure of overall strength and helps in designing training programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — The number of repetitions performed

Explanation: This formula 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 setting appropriate training weights, tracking progress, and designing periodized training programs. It's particularly important for powerlifters and strength athletes.

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 do for 2-10 reps. The formula becomes less accurate beyond 10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimate?
A: The Epley formula is generally accurate within ±5% for 1-10 reps. Accuracy decreases with higher rep ranges.

Q2: Should I actually test my 1RM?
A: For beginners, estimates are safer. Experienced lifters can test 1RM with proper warm-up and spotters.

Q3: Does this work for all exercises?
A: While the formula works for most lifts, it's most accurate for compound lifts like deadlifts, squats, and bench press.

Q4: How often should I recalculate?
A: Recalculate every 4-8 weeks as your strength changes. Don't test 1RM more than once a month.

Q5: What if I use pounds instead of kg?
A: The formula works with any unit as long as you're consistent. Just remember your result will be in the same unit.