1. What is 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:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed (1-36)

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, setting appropriate weights for different rep ranges, and tracking strength progress over time.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. The calculator will estimate your one-rep max for that exercise.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: It's reasonably accurate for most people, but actual 1RM can vary based on fatigue, technique, and other factors.

Q2: What's the maximum number of reps I can enter?
A: The equation works best with reps between 1-36. More than 36 reps may not give accurate results.

Q3: Should I actually test my 1RM?
A: For beginners or those without proper supervision, it's safer to estimate. Experienced lifters with proper technique can test their actual 1RM.

Q4: Does this work for all exercises?
A: This specific equation is designed for bench press, though similar equations exist for other lifts.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks is reasonable, as your strength changes with training.