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

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 measure of strength for exercises like bench press and deadlift.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — 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 training programs, tracking strength progress, and setting appropriate weights for different training intensities.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of repetitions. For best results, use a weight that you can lift for no more than 10 reps with good form.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate but may vary by ±5-10% from your actual 1RM. Individual factors like muscle fiber composition affect results.

Q2: Can I use this for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. Accuracy may vary for isolation exercises.

Q3: How often should I test my actual 1RM?
A: Direct 1RM testing is stressful on the body. Limit actual testing to every 8-12 weeks, using estimates in between.

Q4: Why does the calculator max out at 30 reps?
A: The formula becomes less accurate with very high reps where endurance becomes more important than pure strength.

Q5: Should beginners use this calculator?
A: Beginners may see faster strength gains, so their actual 1RM might increase faster than the estimates suggest.