1. What is One Rep Max (1RM)?

One Rep Max (1RM) 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 and powerlifting.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The formula estimates your maximum strength based on submaximal loads, becoming more accurate with lower rep ranges (2-10 reps).

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design training programs, track progress, and determine appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the number of repetitions you performed (between 1-20). For best accuracy, use weights that allow 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing requires proper technique and can be risky. Estimation is safer, especially for beginners.

Q2: How accurate is this calculator?
A: The Epley formula is about 90-95% accurate for 2-10 rep ranges. Accuracy decreases with higher reps.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for most lifters. More frequent testing can interfere with progress.

Q4: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner. Epley is among the most accurate for compound lifts.

Q5: Does this work for all exercises?
A: Best for compound lifts (squat, bench, deadlift). Less accurate for isolation exercises or endurance-focused movements.