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 used in strength training to assess an individual's maximum strength capacity.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The formula estimates your 1RM based on the weight you can lift for multiple repetitions, with the relationship being non-linear as the number of reps increases.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, setting appropriate training loads, and tracking strength progress over time.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (typically between 2-10 reps for best accuracy). The calculator will estimate your 1RM based on this data.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The Epley formula provides a good estimate for most people, but actual 1RM may vary by ±5% depending on individual factors.

Q2: What's the best rep range to use for estimation?
A: 3-6 reps typically provide the most accurate estimates. Higher rep ranges (10+) may overestimate true 1RM.

Q3: Should I test my actual 1RM?
A: Direct 1RM testing is more accurate but should only be done by experienced lifters with proper form and safety precautions.

Q4: Does this work for all exercises?
A: The formula works best for compound lifts like squats, bench press, and deadlifts. It may be less accurate for isolation exercises.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks for beginners, or whenever you significantly increase your training weights.