1. What is 1 Rep Max?

The 1 rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a standard measurement used to assess strength and track progress in resistance training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — The weight you lifted (kg or lbs)
• \( reps \) — The number of repetitions you performed

Explanation: The formula estimates your maximum strength based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, setting appropriate weights for different rep ranges, and tracking strength progress over time.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of reps (between 2-10 reps gives best accuracy). For best results, use a weight that brings you to failure within 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula is generally accurate within ±5% for most people when using rep counts between 2-10. Accuracy decreases with higher rep ranges.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. Estimation is safer, but experienced lifters with proper technique can test under supervision.

Q3: 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.

Q4: Why does my estimated 1RM change?
A: Your 1RM can vary based on factors like fatigue, nutrition, sleep, and training status. Track trends over time rather than single measurements.

Q5: How often should I recalculate?
A: Every 4-8 weeks is reasonable for most trainees. More frequent testing isn't necessary as strength gains occur gradually.