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 guide training programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed
• 0.033 — Epley formula coefficient

Explanation: The equation estimates your 1RM based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design strength training programs, track progress, and determine 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 1-20 reps). For most accurate results, use weights that allow 10 or fewer reps.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Calculation provides a safer estimate.

Q2: How accurate is the Epley formula?
A: It's reasonably accurate for 1-10 reps. For higher reps (10+), other formulas like Brzycki may be more accurate.

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

Q4: Does this work for all exercises?
A: Best for compound lifts (squat, bench, deadlift). Less accurate for isolation exercises or endurance activities.

Q5: How should I warm up before testing?
A: Perform 5-10 warmup sets with progressively heavier weights, allowing 2-3 minutes rest between attempts.