1. What is the 1RM Deadlift Calculator?

The 1RM (One Repetition Maximum) Deadlift Calculator estimates the maximum weight you can lift for one repetition in the deadlift exercise based on your performance with submaximal weights.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The equation estimates your theoretical maximum based on your ability to lift submaximal weights for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and setting appropriate training intensities.

4. Using the Calculator

Tips: Enter the weight you lifted (in kg) and the maximum number of repetitions you could perform with that weight. Use a weight that allows between 2-10 reps for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but may vary ±5-10% from actual 1RM depending on individual factors.

Q2: What's the best rep range to use for estimation?
A: 3-6 reps typically provide the most accurate estimates. Very high reps (>10) may underestimate true 1RM.

Q3: Should I actually test my 1RM?
A: For beginners or those without proper supervision, estimation is safer. Experienced lifters with proper technique can test actual 1RM.

Q4: Does this work for other exercises?
A: While the formula can be used for other lifts, deadlifts may have slightly different coefficients due to their unique demands.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.