1. What is the 1RM Test?

The 1RM (One Repetition Maximum) test estimates the maximum amount of weight you can lift for one repetition of a given exercise. It's a standard 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
• \( Reps \) — The number of repetitions performed

Explanation: The formula estimates your maximum strength based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, tracking progress, and setting appropriate weights for different training goals.

4. Using the Calculator

Tips: Enter the weight you lifted (in kg) and the number of reps you performed with that weight. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimate?
A: The estimate is most accurate when using 2-10 reps. With higher reps (>10), the formula becomes less reliable.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative for most people.

Q3: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. It's less accurate for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.

Q5: Can I use pounds instead of kilograms?
A: Yes, the formula works with any unit as long as you're consistent. Just remember your result will be in the same unit.