1. What is the Predicted 1 Rep Max?

The Predicted 1 Rep Max (1RM) is an estimate of the maximum amount of weight you can lift for one repetition of a given exercise. It's useful for tracking strength progress and programming workouts.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

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

Explanation: This formula estimates your one-repetition maximum based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in designing training programs, tracking strength progress, and setting appropriate weight percentages for different training goals.

4. Using the Calculator

Tips: Enter the weight you lifted in kilograms and the number of repetitions you performed with that weight. Both values must be valid (weight > 0, reps between 1-30).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this prediction?
A: While reasonably accurate for most people, individual variations in muscle fiber composition and training status can affect the actual 1RM.

Q2: What's the best rep range to use for estimation?
A: The formula works best when using rep counts between 2-10. Very high rep counts may overestimate your true 1RM.

Q3: Should I actually test my 1RM?
A: For beginners or those with safety concerns, predictions are safer. Experienced lifters can test 1RM with proper warm-up and spotters.

Q4: Does this work for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. Isolation exercises may have different rep-max relationships.

Q5: How often should I recalculate?
A: Recalculate every 4-8 weeks as your strength changes, or whenever you can complete more reps with a given weight.