1. What is 1RM?

The 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 used in strength training to assess maximal strength.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The amount of weight lifted
• \( Reps \) — The number of repetitions performed

Explanation: This formula estimates your one-rep max based on how much weight you can lift for multiple repetitions. The relationship between reps and max weight is non-linear.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, setting appropriate weights for different rep ranges, and tracking strength progress over time.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-20). For best results, use a weight you can lift for 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the estimated 1RM?
A: The estimate is reasonably accurate for 2-10 reps. For higher reps (>10), the estimate becomes less reliable.

Q2: Should I actually test my 1RM?
A: Direct testing is most accurate but can be risky for beginners. Estimation is safer for most people.

Q3: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Less accurate for isolation exercises.

Q4: How often should I calculate my 1RM?
A: Every 4-8 weeks to track progress. More frequent testing isn't necessary as strength gains take time.

Q5: Can I use pounds instead of kilograms?
A: Yes, the formula works with any unit as long as you're consistent (use same unit for weight input and output).