1. What is 1RM for Overhead Press?

The 1RM (One Repetition Maximum) for overhead press is the maximum amount of weight you can lift for one complete repetition of the exercise. It's a standard measure of strength for the shoulders and upper body.

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 formula estimates your maximum capacity based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted and how many clean reps you could perform with that weight. For best results, use a weight that brings you close to failure in 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the estimated 1RM?
A: Estimates are most accurate when using rep counts between 2-10. The more reps used, the less accurate the estimate becomes.

Q2: Should I actually test my 1RM?
A: For beginners, estimation is safer. Experienced lifters can test 1RM with proper warm-up and spotters.

Q3: Does this work for all overhead press variations?
A: Yes, but results may vary slightly between strict press, push press, and other variations.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.

Q5: Can I use pounds instead of kilograms?
A: The formula works with any unit as long as you're consistent. The calculator currently uses kg.