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: The 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 design training programs, track progress, and determine appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (typically between 2-10 reps for accurate estimation). The more reps you use, the less accurate the estimation becomes.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation provides a safer alternative while still being reasonably accurate.

Q2: How accurate is this formula?
A: The Epley formula is most accurate for 2-10 reps. Accuracy decreases beyond 10 reps. Other formulas (like Brzycki) might be better for higher rep ranges.

Q3: Should I test my 1RM regularly?
A: For most trainees, testing every 4-8 weeks is sufficient. Advanced lifters might test more frequently, while beginners can progress without frequent testing.

Q4: Does this work for all exercises?
A: It works best for compound lifts (squat, bench press, deadlift). Accuracy may vary for isolation exercises or exercises with different strength curves.

Q5: Can I use pounds instead of kilograms?
A: Yes, the formula works with any weight unit as long as you're consistent. The result will be in the same unit as your input.