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 standard measure used in strength training to assess maximal strength.

2. How Does the Calculator Work?

The calculator uses the ExRx 1RM equation:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — Number of repetitions performed (1-20)

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. The relationship between reps and 1RM is non-linear.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design effective training programs by allowing you to work at specific percentages of your maximum strength. It's crucial for periodization and progressive overload.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of reps. For best results, use a weight you can lift for 2-10 reps. The calculator works with either kg or lbs (use consistent units).

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation provides a safer alternative while still being reasonably accurate.

Q2: How accurate is this calculator?
A: The ExRx formula is about 90-95% accurate when used with 2-10 reps. Accuracy decreases with higher rep ranges.

Q3: Should I test my 1RM regularly?
A: For most trainees, testing every 4-8 weeks is sufficient. Advanced lifters may test more frequently.

Q4: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, deadlifts. Less accurate for isolation exercises.

Q5: How should I warm up for a 1RM test?
A: Perform several warm-up sets with progressively heavier weights, resting 2-5 minutes between attempts.