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 amount of weight lifted
• \( Reps \) — Number of repetitions performed

Explanation: This formula estimates your 1RM 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 for different goals.

4. Using the Calculator

Tips: Enter the weight you lifted (in kg) and the number of repetitions you performed (between 1-20). The calculator will estimate your 1RM.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation from submaximal loads is safer while still providing useful information.

Q2: How accurate is this estimation?
A: The Epley formula is generally accurate for 1-10 reps. Accuracy decreases with higher rep ranges.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for most lifters to track progress without excessive fatigue or injury risk.

Q4: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner, which may give slightly different estimates.

Q5: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.