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

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. It's a common measurement used in strength training to assess an individual's maximum strength.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The equation estimates your maximum strength based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing effective training programs, tracking progress, and determining appropriate training loads for different goals.

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the number of repetitions you performed with that weight. The calculator will estimate your 1RM.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation formulas provide a safer alternative.

Q2: How accurate is the Epley formula?
A: It's reasonably accurate for reps ≤10. For higher reps, other formulas might be more precise.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for most lifters to track progress without excessive fatigue.

Q4: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and O'Conner, each with slightly different calculations.

Q5: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.