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

The 1 Rep Max (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. It's a standard measurement 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)
• \( Reps \) — Number of repetitions performed (count)
• 0.0333 — Constant coefficient in Epley formula

Explanation: The equation estimates your maximum one-repetition capacity based on how many times you can lift a submaximal weight.

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 for your goals.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation?
A: The Epley formula is generally accurate within 5-10% for most people when using 2-10 reps. Accuracy decreases with higher rep ranges.

Q2: Should I actually test my 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative for most trainees.

Q3: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Accuracy may vary for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you can do more reps with a given weight than before.

Q5: Are there other 1RM formulas?
A: Yes, other common formulas include Brzycki, Lombardi, and O'Conner, though Epley is among the most widely used.