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 common measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg)
• \( Reps \) — Number of repetitions performed

Explanation: The formula estimates your maximum strength based on how many times you can lift a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted and how many clean repetitions you could perform with that weight. For best results, use a weight you can lift for 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation is safer and still provides useful information.

Q2: How accurate is the Epley formula?
A: It's reasonably accurate for 1-10 reps. For higher rep ranges, other formulas like Brzycki might be more accurate.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for most lifters to track progress without excessive fatigue.

Q4: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.

Q5: How should I use my estimated 1RM?
A: Use it to calculate training weights for different rep ranges (e.g., 70% of 1RM for hypertrophy work).