1. What is the 1RM Calculation?

The 1RM (One Repetition Maximum) calculation estimates the maximum amount of weight you can lift for one repetition of an exercise. It's a standard measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The formula estimates your maximum strength based on how many times you can lift 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.

4. Using the Calculator

Tips: Enter the weight you lifted and how many clean repetitions you could perform. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but may vary ±5% from actual 1RM. Actual testing is more accurate but carries higher injury risk.

Q2: What's the best rep range to estimate 1RM?
A: 3-8 reps provide the most accurate estimates. Higher reps tend to underestimate true 1RM.

Q3: Should I test my actual 1RM?
A: Only if you're experienced with proper form and have a spotter. Estimation is safer for most lifters.

Q4: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, deadlift. Less accurate for isolation exercises.

Q5: How often should I recalculate?
A: Every 4-8 weeks to track progress. More frequent testing isn't necessary as strength gains take time.