1. What is the 1RM Equation?

The 1RM (One Repetition Maximum) equation estimates the maximum amount of weight you can lift for one repetition based on how much you can lift for multiple repetitions. It's a fundamental measure in strength training and weightlifting.

2. How Does the Calculator Work?

The calculator uses the 1RM equation:

Where:

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

Explanation: The equation accounts for the relationship between the number of repetitions and the percentage of your maximum strength you're using.

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 weight you lifted in kg and the number of repetitions you performed with that weight. The weight must be greater than 0 and reps should be between 1-20 for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The equation provides a good estimate but may vary by ±5-10% depending on individual factors like muscle fiber composition and training experience.

Q2: What's the maximum number of reps for accurate estimation?
A: The equation works best for 1-10 reps. Beyond 10 reps, accuracy decreases as endurance becomes more of a factor.

Q3: Should I actually test my 1RM?
A: For beginners, estimation is safer. Experienced lifters can test 1RM with proper warm-up and safety precautions.

Q4: Does this work for all exercises?
A: It works best for compound lifts (squat, bench, deadlift). Accuracy may vary for isolation exercises.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks to adjust your training weights as you get stronger.