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 or lbs)
• \( Reps \) — Number of repetitions performed (can be fractional)

Explanation: The formula estimates your maximum strength based on submaximal loads and accounts for the non-linear relationship between reps and maximum weight.

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 how many reps you performed with that weight. The calculator works with fractional reps (like 4.5 reps) for more precise estimation.

5. Frequently Asked Questions (FAQ)

Q1: Why use fractional reps?
A: Fractional reps allow for more precise estimation when you can't complete full reps or want to account for partial reps in your training.

Q2: How accurate is this formula?
A: The Epley formula is generally accurate for 1-10 reps. Accuracy decreases with higher rep ranges (>15 reps).

Q3: Should I test my actual 1RM?
A: For beginners, estimated 1RM is safer. Experienced lifters can test actual 1RM with proper warm-up and spotter.

Q4: Does this work for all exercises?
A: Best for compound lifts (squat, bench, deadlift). Less accurate for isolation exercises or endurance-focused movements.

Q5: How often should I calculate my 1RM?
A: Every 4-8 weeks to track progress, or whenever you significantly increase your training weights.