1. What is the 1RM Equation?

The 1RM (One Repetition Maximum) equation estimates the maximum amount of weight you can lift for one repetition based on the weight you can lift for multiple repetitions. This is commonly used in strength training to measure progress and design workout programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight you lifted (lbs or kg)
• \( Reps \) — The number of repetitions you performed

Explanation: The equation accounts for the relationship between submaximal weights and your true maximum capacity.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and setting appropriate training weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use a weight that challenges you in the 2-10 rep range for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimate?
A: The estimate is most accurate when using weights that allow 2-10 reps. Estimates become less reliable with very high rep counts.

Q2: Should I actually test my 1RM?
A: While estimates are useful, actual 1RM testing (with proper spotters and technique) gives the most accurate result but carries higher injury risk.

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

Q4: How often should I calculate my 1RM?
A: Every 4-8 weeks is reasonable to track strength progress without overtesting.

Q5: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner, which may give slightly different estimates.