1. What is the 1RM Equation?

The 1RM (One Rep Max) equation estimates the maximum amount of weight you can lift for one repetition based on your performance with submaximal weights. The Epley formula shown here is one of the most commonly used equations for this estimation.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — The number of repetitions performed

Explanation: The equation accounts for the relationship between the number of repetitions you can perform and your true one-repetition maximum.

3. Importance of 1RM Calculation

Details: Knowing your 1RM is crucial for strength training programming, allowing you to set appropriate training loads as percentages of your maximum.

4. Using the Calculator

Tips: Enter the weight you lifted and the maximum number of repetitions you could perform with that weight. Use the same units (kg or lbs) consistently.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Epley formula?
A: It's reasonably accurate for most people with 2-10 reps, but becomes less accurate with higher rep ranges (>10 reps).

Q2: Should I test my actual 1RM?
A: For experienced lifters, actual testing may be better. For beginners or those concerned about injury, estimation is safer.

Q3: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. 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: Are there alternative formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and Mayhew. Results may vary slightly between formulas.