1. What is the 1RM Calculation?

The 1RM (One Repetition Maximum) calculation estimates the maximum amount of weight you can lift for one repetition of an exercise. It's commonly used in strength training to measure progress and design workout programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — Number of repetitions performed

Explanation: The equation accounts for the relationship between the number of repetitions you can perform and your maximum strength capacity.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted and the maximum number of repetitions you could perform with that weight. Use a weight that allows between 2-10 reps for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but may vary ±5-10% from your actual 1RM. It's most accurate for 2-10 rep ranges.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. Estimation is safer, but experienced lifters can test under proper supervision.

Q3: Does this work for all exercises?
A: It works best for compound lifts (squat, bench, deadlift). Accuracy may vary for isolation exercises or endurance-focused movements.

Q4: How often should I calculate my 1RM?
A: Every 4-8 weeks to track progress. More frequent testing isn't necessary as strength gains take time.

Q5: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner, but Epley is among the most widely used.