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. It's a standard measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: This formula estimates your maximum strength 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 progress, and setting appropriate weights for different training 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. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: The Epley formula is generally accurate for 2-10 reps. For higher reps, other formulas like Brzycki might be more accurate.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative for most lifters.

Q3: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.

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: Yes, the formula works with any unit as long as you're consistent (use either all kg or all lbs).