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 maximal strength.

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 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 in designing effective 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 the maximum number of repetitions you could perform with that weight. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but may vary by ±5-10% from actual 1RM. It's most accurate for 2-10 reps.

Q2: Should I test my actual 1RM?
A: Direct 1RM testing is more accurate but requires proper technique and can be risky for beginners. Estimation is safer for most people.

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 you can perform more reps with the same weight.

Q5: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and Mayhew, but Epley is one of the most commonly used.