1. What is 1RM for Bench Press?

The 1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of bench press. It's a standard measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed (1-36)

Explanation: This formula estimates your 1RM based on submaximal loads you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and setting appropriate training loads.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. The weight can be in kg or lbs as long as you're consistent.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation?
A: It's reasonably accurate for 2-10 reps. For higher reps (>10), the estimation becomes less precise.

Q2: Why not test 1RM directly?
A: Direct testing requires proper technique and can be risky. Estimation is safer for beginners.

Q3: Does this work for other exercises?
A: This formula is specifically designed for bench press. Other exercises may require different formulas.

Q4: How often should I retest my 1RM?
A: Every 4-8 weeks for beginners, 8-12 weeks for advanced lifters.

Q5: What if I can do more than 36 reps?
A: The formula isn't designed for such high reps. Consider increasing the weight.