1. What is One-Rep Max?

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. For bench press, it's a standard measure of upper body strength.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed (1-12)

Explanation: The formula estimates your maximum capacity based on submaximal efforts, accounting for fatigue from multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and setting appropriate training loads.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given repetitions. For best results, test with 3-8 reps at near-maximum effort.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula is generally accurate within 5-10% for most people when testing with 3-8 reps. Accuracy decreases with higher rep ranges.

Q2: Can I use this for other exercises?
A: Yes, but accuracy may vary. Bench press predictions tend to be most accurate due to consistent movement patterns.

Q3: How often should I test my actual 1RM?
A: Only test true 1RM every 8-12 weeks due to high stress. Use estimations in between.

Q4: Why does the calculator limit reps to 12?
A: Predictive accuracy decreases significantly beyond 12 reps due to endurance factors becoming more important than pure strength.

Q5: Should beginners use this calculator?
A: Beginners may get less accurate results due to inconsistent technique. Focus on form before testing maximums.