1. What is 1 Rep Max?

The 1 Rep Max (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. It's a common measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your maximum strength based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of repetitions. For best results, use a weight where you reach failure between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate, but actual 1RM may vary by ±5-10% depending on individual factors.

Q2: What's the maximum number of reps I can use?
A: The formula works best with rep ranges between 2-10. Higher reps (up to 36) can be used but may be less accurate.

Q3: Should I actually test my 1RM?
A: For beginners, estimation is safer. Experienced lifters can test 1RM with proper warm-up and spotting.

Q4: Does this work for other exercises?
A: This formula is specifically 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.