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

The 1 Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a standard measurement used to assess strength and to design training programs.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The equation estimates your one-rep maximum 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 (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the maximum number of reps you could perform with that weight. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate are 1RM calculators?
A: They provide good estimates but may vary ±5-10% from actual tested 1RM. Individual factors like fiber type and training style affect accuracy.

Q2: How often should I test my 1RM?
A: Direct 1RM testing every 4-8 weeks is sufficient. Use calculators for more frequent estimates without maximal testing.

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

Q4: Why shouldn't I test 1RM directly?
A: Maximal testing requires proper technique, spotters, and recovery. Calculators provide safer estimates for most trainees.

Q5: How should I use my 1RM for training?
A: Typical training percentages: Strength (85-100% 1RM), Hypertrophy (65-85% 1RM), Endurance (50-65% 1RM).