1. What is One Rep Max?

One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. For bench press, it's a common measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed
• 0.0333 — Empirical coefficient

Explanation: The equation estimates your maximum single-rep capacity based on how much weight you can lift for multiple reps.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you can bench press and the maximum number of reps you can perform with that weight. Use the same unit (kg or lbs) consistently.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: It's reasonably accurate for 1-10 reps. For higher reps (>10), accuracy decreases as fatigue becomes a bigger factor.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing carries injury risk. This calculator provides a safer alternative for most lifters.

Q3: Does this work for other exercises?
A: While designed for bench press, it can give rough estimates for other lifts, though accuracy may vary.

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

Q5: Why are there different 1RM formulas?
A: Different equations account for varying relationships between reps and max strength. This is one of the most commonly used.