1. What is One Rep Maximum?

The one-repetition maximum (1RM) is the maximum amount of weight that a person can possibly lift for one repetition. It's a common measurement for assessing strength in resistance training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — Number of repetitions performed

Explanation: The equation estimates the maximum weight you could lift for one repetition based on how many reps you can do with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and determining appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. For best results, use a weight you can lift for 10 reps or fewer.

5. Frequently Asked Questions (FAQ)

Q1: Is this formula accurate for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.

Q2: How often should I test my actual 1RM?
A: Only test true 1RM every 8-12 weeks as it's physically demanding. Use estimated 1RM for regular tracking.

Q3: Why does my estimated 1RM keep changing?
A: It will vary based on your daily performance, which can be affected by fatigue, nutrition, sleep, and other factors.

Q4: Are there other 1RM formulas?
A: Yes, common alternatives include Brzycki, Lombardi, and O'Conner formulas, each with slightly different calculations.

Q5: Should beginners use 1RM calculations?
A: Beginners should focus on technique first, but can use estimated 1RM to guide training weights after a few weeks of consistent training.