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

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for one complete repetition of a given exercise. For bench press, it's a common measure of upper body strength.

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 strength training programs, tracking progress, and setting appropriate training loads for different goals.

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 brings you close to failure in the specified rep range.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate for most people, but actual 1RM may vary based on individual factors like muscle fiber composition and training background.

Q2: What's the best rep range to test for 1RM estimation?
A: 3-8 reps typically gives the most accurate estimation. Testing with very high reps (10+) can lead to overestimation.

Q3: How often should I test my 1RM?
A: Direct 1RM testing is stressful on the body. Most lifters test every 4-12 weeks, using estimations like this calculator in between.

Q4: Does this work for other exercises besides bench press?
A: While designed for bench press, it can provide rough estimates for other compound lifts, though accuracy may vary.

Q5: Should beginners use this calculator?
A: Beginners may see faster strength gains than this formula predicts. It's generally more accurate for intermediate and advanced lifters.