1. What is One Rep Max?

One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a common measurement of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — 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 intensities.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-20 reps). The calculator will estimate your one-repetition maximum.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: The Epley formula provides a good estimate, but actual 1RM may vary by ±5% depending on individual factors.

Q2: What's the best rep range to test for 1RM estimation?
A: 3-6 reps is ideal - challenging enough for accuracy but safer than testing true 1RM.

Q3: How often should I test my 1RM?
A: Every 4-8 weeks for advanced lifters, 8-12 weeks for beginners to allow for proper adaptation.

Q4: Are there other 1RM formulas?
A: Yes, Brzycki, Lombardi, and Mayhew formulas exist but Epley is most commonly used for bench press.

Q5: Should beginners test their actual 1RM?
A: No, beginners should use estimated 1RM from submaximal loads to reduce injury risk.