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. For the bench press machine, it's a key metric for assessing upper body strength and designing training programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg)
• \( Reps \) — Number of repetitions performed

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

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in setting appropriate training weights (typically 60-85% of 1RM for most programs), tracking progress, and ensuring progressive overload.

4. Using the Calculator

Tips: Enter the weight you lifted and how many clean reps you could perform. For best results, use a weight that allows 2-10 reps. The formula becomes less accurate beyond 10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing true 1RM requires spotters and can be risky. Estimation from submaximal loads is safer while still providing useful data.

Q2: How often should I recalculate my 1RM?
A: Every 4-8 weeks for beginners, 8-12 weeks for advanced lifters, or whenever your training performance changes significantly.

Q3: Does this work for other exercises?
A: While designed for bench press, it can estimate 1RM for other lifts, though accuracy may vary by muscle group.

Q4: Should beginners use this calculator?
A: Yes, but focus more on technique than maximum numbers. Novices often see rapid strength gains in early training.

Q5: How does machine bench press compare to free weights?
A: Machines typically allow slightly higher loads as they eliminate stabilizer requirements. Expect 5-15% difference from free weight bench press.