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 measure of strength in weight training and is used to determine training loads for different programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The formula estimates your maximum strength based on how much weight you can lift for multiple repetitions. The more reps you can do with a given weight, the higher your estimated 1RM will be.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs. Many programs use percentages of your 1RM to determine appropriate training loads for different goals (strength, hypertrophy, endurance).

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 the Epley formula?
A: The Epley formula provides a good estimate for most people, but actual 1RM may vary by ±5-10% depending on individual factors.

Q2: Are there other formulas to calculate 1RM?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner formulas, each with slightly different calculations.

Q3: How often should I test my actual 1RM?
A: Direct 1RM testing is stressful on the body and should be done sparingly (every 8-12 weeks). Use calculators for regular estimates.

Q4: Does this work for all exercises?
A: The formula works best for compound lifts like bench press, squat, and deadlift. Accuracy may vary for isolation exercises.

Q5: Should beginners use 1RM calculations?
A: Beginners should focus on form and progressive overload rather than max testing. Calculators can be useful after 3-6 months of consistent training.