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 standard measurement used to assess strength and to determine appropriate training loads.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( weight \) — The weight lifted (kg)
• \( reps \) — The number of repetitions performed
• 0.033 — The coefficient representing the relationship between reps and max strength

Explanation: The equation estimates your one-rep maximum based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the maximum number of repetitions you could perform with that weight. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: The estimation is reasonably accurate for most people, especially when using 2-10 reps. Accuracy decreases with higher rep ranges.

Q2: Should I actually test my 1RM?
A: For beginners or those without proper supervision, it's safer to estimate. Experienced lifters with proper technique can test their actual 1RM.

Q3: Does this work for all exercises?
A: It works best for compound lifts like bench press, squat, and deadlift. Accuracy may vary for isolation exercises.

Q4: How often should I calculate my 1RM?
A: Every 4-8 weeks to track progress, but don't recalculate too frequently as strength gains take time.

Q5: Can I use pounds instead of kilograms?
A: The equation works with any unit, but the calculator is set up for kg. You can convert pounds to kg (1 lb = 0.453592 kg) if needed.