1. What is the 1RM Formula?

The 1RM (One-Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise. The Epley formula provides a way to estimate your 1RM without actually attempting a maximal lift, which can be risky.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The amount of weight lifted
• \( Reps \) — Number of repetitions performed

Explanation: The formula estimates your maximum capacity based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted and the maximum number of reps you could perform with that weight. The weight must be > 0 and reps between 1-20 for accurate estimation.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be dangerous for beginners and requires proper technique. Estimation provides a safer alternative.

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

Q3: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Less accurate for isolation exercises.

Q4: Should I test my 1RM regularly?
A: Every 4-8 weeks is sufficient for most lifters to track progress without excessive fatigue.

Q5: Are there other 1RM formulas?
A: Yes, common alternatives include Brzycki, Lombardi, and O'Conner formulas, each with slightly different calculations.