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

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for one 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 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 progress, and determining appropriate training weights for different intensity levels.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-30). 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 reasonable estimate but actual 1RM may vary based on individual factors. For most people, it's accurate within ±5%.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative, though experienced lifters may benefit from occasional actual testing.

Q3: Does this work for all exercises?
A: This 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 recalculate my 1RM?
A: Every 4-8 weeks is typical, depending on your training program and rate of progress.

Q5: Can I use pounds instead of kilograms?
A: Yes, but be consistent - use pounds for both weight input and the result will be in pounds.