1. What is the 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 common measure of strength in weight training and is used to determine 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

Explanation: This equation estimates your one-rep maximum based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the maximum number of repetitions you could perform with that weight. The weight must be greater than 0 and repetitions must be between 1-36.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a good estimate but may vary by ±5-10% from actual 1RM. Individual factors like muscle fiber composition affect accuracy.

Q2: What's the maximum number of reps I can use?
A: The equation works best with 2-10 reps. Beyond 10 reps, accuracy decreases. The calculator limits input to 36 reps maximum.

Q3: Should I actually test my 1RM?
A: For beginners or heavy lifts, estimation is safer. Advanced lifters can test actual 1RM with proper warm-up and spotter.

Q4: Does this work for all exercises?
A: Works best for compound lifts (squat, bench, deadlift). Accuracy may vary for isolation exercises or those with different rep ranges.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks as your strength changes, or whenever you can do more reps with the same weight.