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 Epley formula:

Where:

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

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. It's most accurate for reps between 1-10.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking progress, and determining appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of reps (between 1-20). For best results, use a weight you can lift for 3-10 reps.

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 is safer and still provides useful information.

Q2: How accurate is this calculator?
A: It's quite accurate for reps ≤10. Accuracy decreases with higher rep ranges as fatigue becomes more of a factor.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for most lifters. More frequent testing can interfere with training progress.

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

Q5: Can I use this for bodyweight exercises?
A: Yes, but you'll need to account for your body weight in the calculation (e.g., for pull-ups).