1. What Is 1RM?

The 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 of strength in weight training.

2. How The Calculator Works

The calculator uses the Epley formula:

Where:

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

Explanation: This formula 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 and the number of repetitions you performed with that weight. The weight must be greater than 0 and repetitions between 1-20 for accurate results.

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 this formula?
A: The Epley formula is generally accurate for 1-10 reps. Accuracy decreases with higher repetition ranges.

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

Q4: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and O'Conner, which may give slightly different estimates.

Q5: 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.