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

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 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 following equation:

Where:

• \( weight \) — The weight you lifted (kg or lbs)
• \( reps \) — The number of repetitions you performed (1-10)

Explanation: This formula estimates your maximum strength based on submaximal loads. The equation accounts for the relationship between repetitions performed and percentage of 1RM.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs by allowing you to work at specific percentages of your maximum capacity. It's essential for periodization and progressive overload in strength training.

4. Using the Calculator

Tips: Enter the weight you lifted (in kg or lbs) and the number of repetitions you performed (between 1-10). For best results, use a weight that's challenging but allows you to maintain good form.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation from submaximal loads is safer while still providing useful information.

Q2: How accurate is this calculator?
A: The calculator provides a good estimate for most people, but individual variations exist. It's most accurate for 2-10 reps.

Q3: Should I use kg or lbs?
A: The calculator works with either unit - just be consistent with your measurements.

Q4: Can I use this for other exercises?
A: This formula works best for bench press. Other exercises may require different formulas.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.