1. What is 1RM?

The 1RM (One Repetition Maximum) 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.

2. How Does the Calculator Work?

The calculator uses the general 1RM estimation formula:

Where:

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

Explanation: This formula estimates your 1RM 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 strength progress, and determining appropriate training loads for different goals.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you could perform with that weight. The calculator will estimate your 1RM. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This formula provides a general estimate. Accuracy varies between individuals and exercises. For most people, it's accurate within ±5%.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. Estimation is safer, but experienced lifters can test 1RM with proper warm-up and spotters.

Q3: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.

Q4: How often should I calculate my 1RM?
A: Every 4-8 weeks is typical, depending on your training program and goals.

Q5: Can I use this for bodyweight exercises?
A: While possible, other methods are typically better for bodyweight exercises like pull-ups or push-ups.