1. What is 1RM?

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

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your 1RM based on submaximal loads (weights you can lift multiple times).

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-30). The weight can be in either kilograms or pounds.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate for most people, but actual 1RM may vary based on individual factors like muscle fiber composition and training experience.

Q2: What's the best rep range for accurate estimation?
A: For most accurate results, use weights you can lift for 3-10 reps. Very high reps (>15) may overestimate your 1RM.

Q3: Should I test my actual 1RM?
A: Direct 1RM testing is more accurate but carries higher injury risk. It's recommended only for experienced lifters with proper technique.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, as your strength changes with training. More frequent testing isn't necessary as strength gains take time.

Q5: Can I use this for other exercises?
A: While designed for bench press, it can provide rough estimates for other compound lifts, though accuracy may vary.