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 common measure of strength in weight training and is used to determine training loads.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed (1-36)

Explanation: This formula estimates your 1RM based on the weight you can lift for multiple repetitions. The more reps you can do with a given weight, the higher your estimated 1RM will be.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in designing strength training programs, tracking progress, and setting appropriate training loads for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted in kg and the number of repetitions you performed with that weight. The calculator works best for rep ranges between 1-10. All values must be valid (weight > 0, reps between 1-36).

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Testing 1RM requires proper technique and can be risky for beginners. Estimation provides a safer alternative while still being useful for programming.

Q2: How accurate is this estimation?
A: The formula provides a good estimate for most people, but individual variations in muscle fiber composition and technique can affect accuracy.

Q3: Can I use this for all exercises?
A: It works best for compound lifts like squats, bench press, and deadlifts. For isolation exercises or endurance-focused movements, the estimate may be less accurate.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks is typical, or whenever you significantly increase the weight you can lift for a given rep range.

Q5: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Epley, and Lombardi. Different formulas may be more accurate for different rep ranges.