1. What is 1RM (One Rep Max)?

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 common measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (in pounds or kilograms)
• \( Reps \) — The number of repetitions performed

Explanation: The 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 training programs, tracking progress, and determining appropriate weights for different training goals.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed 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 actual 1RM may vary by ±5% depending on individual factors.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. Estimation is safer unless you're experienced with heavy lifting.

Q3: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. Less accurate for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks as your strength changes, or whenever you can do more reps with the same weight.

Q5: Can I use kilograms instead of pounds?
A: Yes, the formula works with any weight unit as long as you're consistent.