1. What is 1RM?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one complete 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 designing strength training programs, tracking progress, and setting appropriate weight loads for different training goals.

4. Using the Calculator

Tips: Enter the weight you lifted and the number of repetitions you performed with that weight. The weight can be in any unit (kg or lbs) as long as you're consistent.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate, but actual 1RM may vary based on individual factors. For most people, it's accurate within 5-10%.

Q2: What's the maximum number of reps I should use?
A: The formula works best for 1-10 reps. Beyond 10 reps, accuracy decreases.

Q3: Should I actually test my 1RM?
A: For beginners, estimation is safer. Experienced lifters can test 1RM with proper warm-up and safety precautions.

Q4: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. Less accurate for isolation exercises.

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