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. For leg press, it represents your maximum strength capacity for one complete leg press movement.

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 estimates your one-rep max based on your performance with submaximal weights. It accounts for the relationship between repetitions and percentage of 1RM.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips:

• Use a weight you can lift for 2-10 reps for accurate estimation
• Test with fresh muscles (not fatigued)
• For best results, use a weight you can lift for no more than 10 reps

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Calculation provides a safer estimate without maximal effort.

Q2: How accurate is the 1RM estimation?
A: The Epley formula is generally accurate within 5-10% for 2-10 rep ranges. Accuracy decreases beyond 10 reps.

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

Q4: Does this work for all exercises?
A: While applicable to most exercises, accuracy may vary slightly between different movement patterns.

Q5: Can I use pounds instead of kilograms?
A: Yes, the formula works with any unit as long as you're consistent (use same unit for input and output).