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

Explanation: The equation estimates your one-rep max based on how many reps you can perform with a submaximal 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 how many reps you performed with that weight. For best results, use a weight that allows between 2-10 reps to failure.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: The Epley formula is generally accurate for 1-10 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. This calculator provides a safer alternative.

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

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever your training performance changes significantly.

Q5: Can I use this for bodyweight exercises?
A: Yes, but you'll need to account for your body weight in the calculation (e.g., for pull-ups).