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 lifted (kg or lbs)
• \( Reps \) — Number of repetitions performed

Explanation: This formula estimates your maximum strength 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 progress, and setting appropriate weight levels for different training goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-20). The calculator will estimate your 1RM for that exercise.

5. Frequently Asked Questions (FAQ)

Q1: Is this formula accurate for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. Accuracy may vary for isolation exercises.

Q2: How often should I test my 1RM?
A: Direct 1RM testing is stressful. Every 4-6 weeks is sufficient for most lifters. This calculator provides safer estimates.

Q3: Can I use this for bodyweight exercises?
A: The formula works best with external resistance. For bodyweight exercises, adding weight (like a weighted vest) would give better estimates.

Q4: Why does my calculated 1RM change when I use different rep ranges?
A: The formula assumes linear relationships that may not hold at very high rep ranges. For best results, use rep ranges between 2-10.

Q5: Should beginners use this calculator?
A: Yes, but beginners should focus more on technique than maximum strength. This can help track progress without risky maximal attempts.