1. What is 1 Rep Max (1RM)?

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

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

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 training programs, tracking progress, and determining appropriate training weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use a weight that allows between 2-10 reps for best accuracy.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing 1RM can be risky and requires proper preparation. Calculation provides a safer estimate.

Q2: How accurate are 1RM calculators?
A: They provide good estimates for most people, but individual variations exist. The more reps performed, the less accurate the estimate.

Q3: Should I use kg or lbs?
A: The calculator works with either unit - just be consistent with your measurements.

Q4: Can I use this for other exercises?
A: This formula works best 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.