1. What Is 1RM?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a standard measure used to assess strength and to determine appropriate training weights.

2. How Does The Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — The number of repetitions performed

Explanation: This formula estimates your 1RM based on submaximal loads (weights you can lift for multiple reps).

3. Importance Of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and ensuring you're training at appropriate intensities.

4. Using The Calculator

Tips: Enter the maximum weight you can lift for a given number of reps (between 2-10 reps for best accuracy). The calculator will estimate your 1RM.

5. Frequently Asked Questions (FAQ)

Q1: How accurate are 1RM calculators?
A: They provide good estimates but actual 1RM testing is more accurate. Estimates are most reliable for 2-10 rep maxes.

Q2: How often should I test my 1RM?
A: Beginners every 8-12 weeks, advanced lifters every 4-6 weeks. Frequent testing can lead to overtraining.

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

Q4: What if I can do more than 10 reps?
A: The formula becomes less accurate. Consider testing with heavier weights.

Q5: Should beginners test 1RM?
A: Not recommended due to injury risk. Beginners should focus on form and progressive overload.