1. What is the 1RM Calculation?

The 1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one repetition of a given exercise. It's a common measure of strength in weight training.

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: This formula estimates your one-rep max based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the number of repetitions you performed with that weight. For best results, use a weight you can lift for 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but may vary ±5% from actual 1RM. Actual testing is more accurate but carries higher injury risk.

Q2: What's the best rep range to use for estimation?
A: 3-8 reps give the most accurate estimates. Higher reps (10+) tend to underestimate true 1RM.

Q3: Should I test my actual 1RM?
A: Only if you're experienced with proper form and have a spotter. Beginners should stick to estimations.

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

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks as your strength changes, or whenever you can do more reps with the same weight.