1. What is the 1RM Formula?

The 1RM (One Repetition Maximum) formula estimates the maximum amount of weight you can lift for one repetition based on your performance with submaximal weights. It's commonly used in strength training to gauge progress and set training loads.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The formula accounts for the nonlinear relationship between repetitions and maximum strength, providing a more accurate estimate than simple percentage-based calculations.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in designing training programs, determining appropriate training loads, and tracking strength progress over time without needing to perform maximal lifts.

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the number of repetitions you performed with that weight (between 1-20 reps). The calculator will estimate your 1RM.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate for most people, but actual 1RM can vary by ±5-10% depending on individual factors.

Q2: What's the best rep range for estimating 1RM?
A: 3-10 reps provide the most accurate estimates. Very high reps (>15) tend to overestimate 1RM.

Q3: Should I test my actual 1RM?
A: Direct 1RM testing carries higher injury risk. Use estimation for most training purposes, and only test actual 1RM with proper preparation and supervision.

Q4: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you can perform more reps with a given weight than before.