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)
• \( Reps \) — The number of repetitions performed

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions, with the relationship between reps and max weight being non-linear.

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 maximum weight you can lift for a given number of repetitions (typically between 2-10 reps for accurate estimation). The weight should be challenging but performed with good form.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation?
A: The Epley formula provides a good estimate (±5-10%) for most people when using rep ranges between 2-10. Accuracy decreases with higher rep ranges.

Q2: Should I actually test my 1RM?
A: While estimation is safer, actual 1RM testing (with proper warm-up and spotters) gives the most accurate result, especially for experienced lifters.

Q3: Does this work for all exercises?
A: Best for compound lifts like bench press, squat, deadlift. Less accurate for isolation exercises or endurance-focused movements.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks for beginners, 8-12 weeks for intermediate lifters, as strength gains become more gradual.

Q5: Can I use pounds instead of kilograms?
A: Yes, the formula works with any weight unit as long as you're consistent (all inputs in kg or all in lbs).