1. What is 1 Rep Max?

The 1-repetition maximum (1RM) is the maximum amount of weight you can lift for one complete repetition of an exercise. It's a standard measure used in strength training to assess maximum strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( bench \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed (1-36)

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. The equation accounts for the inverse relationship between repetitions and maximum weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of repetitions. For best results, use a weight you can lift for 2-10 reps. All values must be valid (weight > 0, reps between 1-36).

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 formulas provide a safer alternative while still being reasonably accurate.

Q2: How accurate is this formula?
A: This formula provides a good estimate for most people, but individual variations exist. It tends to be most accurate for 2-10 reps.

Q3: Should I test my 1RM regularly?
A: For most trainees, testing every 4-8 weeks is sufficient. More frequent testing may lead to overtraining.

Q4: Does this work for other exercises besides bench press?
A: While designed for bench press, it can provide rough estimates for other upper body exercises. Different formulas may be better for lower body exercises.

Q5: What if I can do more than 36 reps?
A: The formula becomes less accurate at very high rep ranges. Focus on increasing weight rather than reps for strength gains.