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. For bench press, it's a standard measure of upper body 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 (1-20)

Explanation: The formula estimates your one-rep max based on how much weight you can lift for multiple reps. It accounts for the nonlinear relationship between reps and maximum weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and setting appropriate weights for different rep ranges in your workouts.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of reps (between 1-20). For most accurate results, use a weight you can lift for 3-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing 1RM directly can be risky, especially for beginners. Calculation provides a safer estimate without maxing out.

Q2: How accurate is the Epley formula?
A: It's generally accurate for 1-10 reps. For higher reps (10+), other formulas like Brzycki might be more accurate.

Q3: Should I test my 1RM regularly?
A: Every 4-8 weeks is reasonable for tracking progress. More frequent testing increases injury risk.

Q4: Does this work for other exercises?
A: While designed for bench press, it can estimate 1RM for other lifts, though accuracy may vary.

Q5: How should I warm up before testing reps for calculation?
A: Perform 3-5 warmup sets with increasing weight, leaving 2-3 reps in reserve before your test set.