1. What is 1RM Bench Press?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise, in this case the bench press. It's a standard measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. The more reps you can do with a given weight, the higher your estimated 1RM.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and determining appropriate weights for different training intensities.

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 ≥1).

5. Frequently Asked Questions (FAQ)

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

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative, especially for those new to weight training.

Q3: Does this work for other exercises?
A: While designed for bench press, it can provide rough estimates for other compound lifts, though accuracy may vary.

Q4: Why use 1RM instead of just training with multiple reps?
A: 1RM serves as a reference point for programming different training intensities (e.g., 70% of 1RM for hypertrophy).

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