1. What is 1RM?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one complete repetition of an exercise. It's a standard measure used in strength training to assess maximal strength.

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 estimates your 1RM based on the weight you can lift for multiple repetitions. The more reps you can do with a given weight, the lower your 1RM will be relative to that weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing 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 reps 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 estimate?
A: The Epley formula is generally accurate for 2-10 reps. Accuracy decreases for higher rep ranges.

Q2: Should I test my actual 1RM?
A: Direct 1RM testing is more accurate but carries higher injury risk. Estimation is safer for beginners.

Q3: Does this work for all exercises?
A: Best for compound lifts like bench press, squat, deadlift. Less accurate for isolation exercises.

Q4: How often should I recalculate?
A: Every 4-8 weeks as your strength changes, or whenever you can do more reps with the same weight.

Q5: Are there other formulas?
A: Yes, Brzycki and Lombardi are alternatives, but Epley is most commonly used.