1. What is the RPE-adjusted 1RM Formula?

The RPE-adjusted 1RM formula estimates your one-repetition maximum (1RM) based on the weight lifted, number of repetitions performed, and your Rate of Perceived Exertion (RPE). This provides a more accurate estimate than traditional 1RM formulas that don't account for RPE.

2. How Does the Calculator Work?

The calculator uses the RPE-adjusted 1RM formula:

Where:

• \( Weight \) — The weight lifted (lbs or kg)
• \( Reps \) — Number of repetitions performed
• \( RPE \) — Rate of Perceived Exertion (10-point scale)

Explanation: The formula adjusts the traditional Epley formula by incorporating RPE to account for how difficult the set felt, providing a more personalized estimate.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in programming appropriate training loads, tracking progress, and ensuring you're training at the right intensity for your goals.

4. Using the Calculator

Tips: Enter the weight lifted, number of reps performed, and your RPE for that set. Use a recent set where you stopped at the prescribed RPE for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: What is RPE?
A: Rate of Perceived Exertion is a 10-point scale where 10 is maximum effort, 9 is very hard but with 1 rep left, 8 is hard with 2 reps left, etc.

Q2: How accurate is this formula?
A: It's more accurate than non-RPE formulas when using proper RPE ratings, but still an estimate. Actual 1RM testing is most accurate.

Q3: What are typical RPE values for training?
A: Most training occurs between RPE 6-9. RPE 10 is maximal effort with no reps left.

Q4: Can I use this for any exercise?
A: It works best for compound lifts (squat, bench, deadlift). Accuracy may vary for isolation exercises.

Q5: How often should I estimate my 1RM?
A: Every 4-8 weeks is typical, or whenever you feel your capabilities have changed significantly.