1. What is the 1RM and 5/3/1 Program?

The 1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one repetition of a given exercise. The 5/3/1 program is a popular strength training protocol developed by Jim Wendler that uses percentages of your 1RM in a 4-week cycle.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( weight \) — The weight lifted
• \( reps \) — Number of repetitions performed

5/3/1 Program: The calculator then determines your training weights for the 4-week cycle based on percentages of your 1RM.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design effective training programs, track progress, and ensure you're training at appropriate intensities for your goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of reps, select your unit of measurement (kg or lbs), and the calculator will estimate your 1RM and 5/3/1 training weights.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate for most people, but actual 1RM may vary based on individual factors.

Q2: What's the best rep range to use for estimation?
A: 3-10 reps typically provide the most accurate estimates. Higher rep ranges may underestimate true 1RM.

Q3: Should I test my actual 1RM?
A: Only if you're experienced. Testing 1RM can be dangerous for beginners - estimation is safer.

Q4: How often should I recalculate?
A: Every 4-6 weeks as you get stronger, or whenever you can do more reps with the same weight.

Q5: Can I use this for all exercises?
A: Best for compound lifts like squats, bench press, deadlifts. Less accurate for isolation exercises.