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. It's a standard measurement used to assess strength and to design training programs.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula 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 strength training programs, tracking progress, and setting appropriate training loads for different goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-36). The calculator will estimate your one-rep max.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation?
A: The formula provides a good estimate, but actual 1RM may vary based on individual factors like muscle fiber composition and technique.

Q2: What's the maximum number of reps I can enter?
A: The formula works best with reps between 1-36. Beyond 36 reps, the estimation becomes less accurate.

Q3: Should I actually test my 1RM?
A: For beginners, estimation is safer. Experienced lifters can test 1RM with proper warm-up and spotters.

Q4: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Less accurate for isolation exercises.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.