1. What is the Bench Press 1RM?

The Bench Press 1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one complete repetition of the bench press exercise. 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
• 0.0333 — Epley formula coefficient

Explanation: The formula estimates your one-rep max based on how much weight you can lift for multiple repetitions with good form.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and setting appropriate training weights for different intensity levels.

4. Using the Calculator

Tips: Enter the maximum weight you can lift with good form for the given number of repetitions. For best results, use weights where you can do between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but may vary ±5% from actual 1RM. Accuracy decreases for very high rep counts (>10 reps).

Q2: Should I actually test my 1RM?
A: Direct 1RM testing is more accurate but requires proper technique and safety precautions. Not recommended for beginners.

Q3: Can I use this for other exercises?
A: While designed for bench press, it can estimate 1RM for other compound lifts, though accuracy may vary.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks for beginners, 8-12 weeks for intermediate lifters as strength gains slow down.

Q5: What if my calculated 1RM seems too high/low?
A: Ensure you're using a weight where the last rep is challenging but with good form. Consider retesting with different rep ranges.