1. What is the 1RM Calculator?

The 1RM (One Repetition Maximum) calculator estimates the maximum weight you can lift for one repetition based on your performance with submaximal weights. It's a valuable tool for strength training and program design.

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 equation accounts for the relationship between submaximal weights and maximum capacity, with coefficients derived from empirical research.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs with appropriate intensity, tracking strength progress, and setting realistic goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of reps (typically 2-10 reps). The more reps you use, the less accurate the estimate becomes.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing true 1RM can be dangerous and requires proper equipment and spotters. Estimation is safer for most lifters.

Q2: How accurate is the 1RM estimate?
A: Estimates are typically within ±5% of actual 1RM when using 2-10 rep maxes. Accuracy decreases with higher rep ranges.

Q3: Should I use pounds or kilograms?
A: The calculator works with any unit as long as you're consistent. The default is kilograms.

Q4: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and Mayhew. Epley is the most commonly used.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks for most trainees, as strength levels change with training.