1. What Is The 1RM Calculation?

The 1RM (One Repetition Maximum) calculation estimates the maximum weight you can lift for one repetition based on your performance with submaximal weights. This calculator uses the Epley formula which works with decimal rep counts.

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 (can be decimal)

Explanation: The formula accounts for the nonlinear relationship between repetitions and maximal strength, becoming more accurate with rep ranges between 1-10.

3. Importance Of 1RM Calculation

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

4. Using The Calculator

Tips: Enter the weight you lifted and the number of repetitions you completed (can use decimal reps like 4.5 for AMRAP sets). The calculator works with any weight unit (kg or lbs) as it returns results in the same unit.

5. Frequently Asked Questions (FAQ)

Q1: Why use Epley formula instead of others?
A: The Epley formula is widely validated and particularly accurate for rep ranges between 1-10. It also handles decimal rep counts well.

Q2: How accurate are 1RM estimates?
A: Estimates are generally within ±5% of actual 1RM when using rep ranges between 2-10. Accuracy decreases with higher rep ranges.

Q3: When should I test my actual 1RM?
A: Direct 1RM testing is recommended for competitive lifters or when programming requires precise numbers. Otherwise, estimates are sufficient for most trainees.

Q4: Can I use this for all exercises?
A: Best for compound lifts like squats, bench press, deadlifts. Less accurate for isolation exercises or endurance-focused movements.

Q5: How often should I recalculate?
A: Recalculate every 4-8 weeks as your strength changes, or whenever you test a new rep max.