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 used in strength training to assess maximal strength.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( lift \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed

Explanation: The formula estimates your one-rep max based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-20). For best results, use a weight you can lift for 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing true 1RM requires maximal effort and carries higher injury risk. Estimation formulas provide safer alternatives.

Q2: How accurate are 1RM calculators?
A: They provide good estimates (±5-10%) for most people when using 2-10 rep maxes. Accuracy decreases with higher rep ranges.

Q3: Should beginners use 1RM calculators?
A: Beginners may get less accurate results due to inconsistent technique. It's better to focus on form before max testing.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever your training performance changes significantly.

Q5: Are there different 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner. Epley (used here) is among the most popular.