1. What is the 1RM Calculation?

The 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 measurement used to assess strength and to design training programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: This formula 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 setting appropriate training loads, tracking strength progress, and designing periodized training programs.

4. Using the Calculator

Tips: Enter the weight you lifted (in kg) and the number of repetitions you performed with that weight. The calculator works best for rep ranges between 1-10.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing 1RM directly can be dangerous, especially for beginners. Estimation formulas provide a safer alternative.

Q2: How accurate is this formula?
A: The Epley formula is generally accurate within 5-10% for most people, especially in the 3-10 rep range.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for most trainees. More frequent testing may lead to overtraining.

Q4: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and Mayhew. Epley is one of the most widely used.

Q5: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.