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:

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

Explanation: This formula estimates your one-rep max 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 progress, and determining appropriate training weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate, but actual 1RM may vary based on individual factors. For most accurate results, test your actual 1RM with proper supervision.

Q2: What if I can do more than 10 reps?
A: The formula becomes less accurate with higher rep ranges. For best results, test with heavier weights that limit you to fewer reps.

Q3: Should I test my actual 1RM?
A: Testing actual 1RM can be risky without proper technique and spotters. This calculator provides a safer alternative for most lifters.

Q4: Does this work for other exercises?
A: While designed for bench press, it can provide rough estimates for other lifts, though some exercises may require different formulas.

Q5: How often should I calculate my 1RM?
A: Every 4-8 weeks is typical to track strength progress without excessive testing.